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)

1) 8 strict pull up
2) 12 push up

• 1x5@60%
• 1x5@65%
• 1x5@70%
• 1x5@70%

otm strength:
otm 20:
uneven: 3 thrusters + 5-8 push ups
even: 5-8 pull ups

Kulmasoutu tangolla 8,8,8
nousevilla painoilla
tauot 2 min.