9 hang squat cleans (47,5/70 kg)
6 bar muscle-ups

scaled WOD
6 rounds for time:
9 hang power cleans
6 jumping chest-to-bar pull-ups

WARM-UP

3-5 Min erg of choice.
Then 2 x 5 each movement:
Muscle snatch from hips
No feet hang muscle snatch
No feet hang power snatch with pause @ catch
No feet hang power snatch with pause @ catch + squat
Snatch with pause @ knee and catch

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SNATCH

Primer,
Snatch deadlift + Snatch + Hang snatch. Build up to workset weights.

Worksets,
4 x 2 snatches @ 80%
Rest 2:00 min between sets

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CLEAN AND JERK

Primer:
Clean deadlift + floating hang clean + 2 split jerks.
Climb up to workset weight.

Worksets:
Hang clean & jerk,
5 x 1 @ 82%
Lift every 2:00 min.

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STRENGTH

Hatch, week 3 day 1.

Back squat,
8 @ 65%
8 @ 70%
6 @ 80%
6 @ 85%

Front squat,
5 @ 60%
5 @ 70%
5 @ 75%
5 @ 80%

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(OPTIONAL) BONUS

Push press,
3 x 5 @ RPE 8-9

Pull-ups,
3 x Max reps (Use bands if needed. Target rep range 8-12

Core:
3 Rounds of:
20 Heels over object taps
20 flutter kicks
20 Alternating leg V-ups
Rest 1:00 min between rounds.

6x 90s ON /30s Off

1) bike
2) row
3) ski
4) echo

or 200-300m easy run

Cluster squat

Build upto an 8RM Back Squat

Then in sets of 4 unbroken reps perform 40 reps for time.

*if a set is broken, discount those repetitions.
*record the time taken and weight used.

PERFORMANCE

8 ROUNDS FOR TIME
3 Power Snatches (70/47,5kg)
5 Strict Handstand Push-Ups
7 Pull-Ups

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FITNESS

8 ROUNDS FOR TIME
3 Power Snatches (Moderate)
5 Box Pike Push-Ups or Pike Push-Ups
7 Jumping Pull-Ups

• RPE 7-8
• Cap 20:00

E90s x12:
Reps: 3x7, 3x4, 3x2, 3x7

30-40 Minuuttia:

hölkkää / reipasta kävelyä, sykealueella 3

Mobility For Lower Body

A) Handstand walk skills

B) Partner workout
AMRAP12
10m handstand walk / 2 wall walk
10 pull-up
10 box jump 60/50

You go / I go full rounds

PERFORMANCE

ON A 12:00 RUNNING CLOCK...
Max Burpees to 15cm+ Target
- Every 2:00, including 0:00, complete 3-5 Strict Chest to Bar Chin-Ups.

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FITNESS

ON A 12:00 RUNNING CLOCK...
Max Burpees to 5-15cm Target
- Every 2:00, including 0:00, complete 1-3 Strict Chin-Ups / :10 Bent Arm Hold / :20 Hang

• RPE 8