On the Minute x 10
Build to a Heavy Front Squat

3 Rounds:
75 Double Unders
50 Air Squats
15 Power Cleans (135/95)

4x3
Aim for 10 seconds on each rep.

For Time;

44 squat clean
2 wall climb
44 pull up
4 wall climb
44 wall ball
6 wall climb
44 kb swing (am.) 24/16Kg
8 wall climb
44 OH lunge
10 wall climb

Barbell 40/30kg
Timecap 30 Mins

7min AMRAP:

2 MU
8 KB Thruster 24/16kg
32 DU

Complete as many rounds as possible in 7min. Use 2 Kettlebells for thrusters.

17 Handstand Push-ups
Rest 1:00
15 Handstand Push-ups
Rest :45
13 Handstand Push-ups
Rest :30
11 Handstand Push-ups
Rest :15
9 Handstand Push-ups

Wrist conditioning

This is the same drill as on the day 1:

3 rounds for quality:
- 10 Palm push-ups
- 10 Radial Ulnar Push-ups
- 10 Wrist extensor push-ups

See the techniques for the advanced and scaled versions from the video below. There should not be any pain!

WOD

9 min amrap
5 power snatch 50/35 kg
5 overhead squat 50/35 kg
5/5 barbell lunges 50/35 kg

Aina kun irroitat tangosta otteen - > 2 bar over burpeeta

Note: lunges tehdään paikoillaan ja takaräkissä

Practice 3 position snatch:

High hang snatch + Hang snatch + Snatch

3 Rounds
Every 4th minute, new round of

Bear Complex (7 Rounds)