Front Squat
3x10 @ 60%
Rest as needed
Easy and light feeling.

Skill - HSPU

Metcon (quality)

15 Minutes for quality & minimum rest of:

4+4 TGU
8 Strict HSPU

*Choose a moderate weight. Goal is to go unbroken on each set.

STRENGTH
Alternate for 5 rounds, rest as needed between

1) 6 Push Press
2) 6 Front Squat

RPE 4 (2-4 reps in the tank)

12 min Emom
1 Snatch 65->85%

Box Squat
8 x 3 @60% of Monday, every 60s.
- parallel box
- Wider than standard stance today

Practise 3-4 sets of
3 Snatch grip push press + 3 ohs @light/moderate weight
then
Practise 3-4 sets of
Snatch balance x 2-3 reps at once
then
rest of time
Lift some snatches 2-3 reps at one set for rest of time (focus your technique, get some tips from coach )

EMOM 20
(1) 5-10 Handstand Pushups (deficit if possible)
(2) 10-15 Toes-to-bar
(3) 12-16 DB Snatches (heavy)
(4) 8-12 Ring Rows (strict and challenging position)
(5) Rest

Push Press x 4
Strict Chin Up 1-2-3-4-5…

hang clean + clean 5x(2+2) x 65%
weighted dip 3x8x30%

Kuukausitehtävä
Hollow asento 3 x 20-45s