On the minute for 21 minutes

• 5 c&J @ 70/50kg
• 12-14 box over jumps
• 10/8 cal row

For 20 minutes

• clean and jerk singles
• keep the weights easily manageable

4 minute time limit

For Time;
21-15-9
Snatch 50/35kg
Pistol Squats
Pull Up

15-12-9
Snatch 60/40kg
Pistol Squats
C2B

9-6-3
Snatch 70/50kg
Pistol Squats
Bar MU

Time Cap 30 Mins

Go straight into the next workout, load the bar yourself. Any style of snatch permitted.

On the minute for 10 minutes:

• Three weighted strict pull-ups

Try to keep the same weight for the whole workout

4 Power Clean
4 Push Jerk

60/40kg

For Time;

3 Rounds of
10 Squat snatch 40/30kg
10 Bar over Burpees
20 Pull Ups
Then:
3 Rounds of
8 Squat Snatch 50/35kg
10 Bar over Burpees
10 C2B
Then:
3 Rounds of:
6 Squat snatch 60/40kg
10 Bar over Burpees
5 Bar MU

30 Min Time Cap! Change the weights yourself.

See whiteboard for scaling.

5X2 tempaus roikosta

3-4 rounds, tempo 3101

• 10-15 push up
• 60sec rest
• 10-15 single arm dumbbell row
• 60sec rest

-Headstand progressions:
1) Tripod and knees on elbows
2) Hip extension, straight back, knees off elbows
3) Leg extensions
4) Headstand - pike position -headstand
5) Headstand to Handstand against the wall (facing both ways)