20min to find Power Snatch 1RM
7 attempts max

18 Strict Handstand Push-ups, Rest 1:00
16 Strict Handstand Push-ups, Rest :45
14 Strict Handstand Push-ups, Rest :30
12 Strict Handstand Push-ups, Rest :15
10 Strict Handstand Push-ups

4 sets, rest as needed

15-25 GHD Sit-Up
8+8 Single Arm Standing KB Press (use only one kettlebell)

6 rds:
1. Row (10-15)
2. MU/ C2B / PU (3-15)
3. DU (30-60)

3 x max chin over the bar hold
-Rest 90 sec between the efforts

then 4 rds

20 hollow rocks
20 arch rocks
40 supine heel toches (20/side)

Hang snatch 4 x 2 (70/70/75/75 %)

Tehdään kyykkyyn.

Easy aerobic activity, mobility work or just rest.

5-3-3-2-1-1-1

Use this workout 25 min.

AMRAP 1:00
Ring/Bar Muscle-Ups / C2B / Pull up

*Does not need to be unbroken.

For time
50 stationary Overhead squat jumps 35/25kg
5 wall climbs
30 stationary Overhead squat jumps 35/25kg
5 wall climbs

Good Quality!