3 rounds for time:

4 Power Clean @90/60kg
10m Handstand Walk (2m unbroken sets)
16/12cal Airbike

RPE 4, very heavy breathing but not all out.

Target < 9min

Tailoring Options:
PC→ decrease loading to 80/50kg
Handstand Walk→ 12 Wall Facing Shoulder Taps
Airbike→ Row

Optional Accessory
CONDITIONING

7min AMRAP:
10/7cal Row
7 Hang Power Snatch @40/30kg

RPE 4

Target <7+ rounds

Power Snatch Every 30sec for 5min (10 reps)

RPE 4

Use AHAFA loading.

3-4 rounds, rest as needed:

15-25 GHD Sit-Up
10+10 KB Lateral Flexion
Assault/Row 30-50kcal (easy)

15min EMOM:

Squat Snatch

Add loading every 3rd minute.

Last 3 lifts with RPE 4-5

5min row/bike/airbike/DU

Then 3 rounds:
7 Double KS (eye level)
7 Double KB Push Press
7 Double KB Front Squat
7 Double KB Snatch (from hang)
7 Burpee over KB (lateral)

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Snatch Drills video

STRENGTH
4 rounds, rest as needed

Tempo 3010 (3sec down) with all movements.

1) 5 Pull-Up (loaded if needed)
2) 5+5 Lunge Arnold DB Press
3) 5+5 Pistol Squat (loaded if needed)

RPE 3+ to 4

We concentrate on the negative part here. If you are having trouble getting to the top position by pulling, use a box or jump your chin over the bar.

STRENGTH

4 rounds, rest as needed

1) 6 Bench Press
2) 10+10 Meadows Row or DB Row
3) 10+10 Single Arm Lateral Raise

Try to add 5-10% to first 2 movements compared to last week.

RPE 4 to 4+

Try to add 5-10% to compared to last week.

7 rounds for time:

9 Wallball
4 TTB

Try to hit all reps unbroken. Target <4min Fast transitions.

Optional Accessory

GYMNASTIC STRENGTH

2-4 rounds, rest as needed

1) 1-2 Skin the Cat
2) 5-10 Crossbody Hollow Pull-Down
3) 30-45sec Lateral Banded Walk
4) 3-5 Pike Push-Up

RPE 3 to 3+