Power snatch
3x3 @65-70% 1RM / Every 2min
3x2 @70-75% 1RM / Every 1,5min
3x1 @80%+ / Every 1min

EMOM x 8-12
1) machine
2) 5 muscle snatch + 5 hang power snatch + 5 snatch balance
3) machine
4) 10-20s hollow hold + 10-20s hs hold

For time :

10-20-30-40
Sit -Ups
40-30-20-10
Box Step-Ups 24/20"

TC 10

2 rope climbs
10 v-ups
20 box jumps
– Step down from the box.

Scaled WOD
5 rounds for time:
3 pull-to-stands
10 sit ups
15 box step-ups
– Step down from the box.

Warm Up
2 rounds
2 min cardio machine
20 glute bridge
20 step back/forward lunges
:40 Plank Hold
then some squat mobility and start warm up sets

Strenght
Back Squat 4x8 reps@55-60-65-70% of 1rm
Front Squat 3x6-8 reps@50-70% of 1rm
rest 2-3 min bwn sets

Accessory Work
3 sets : Bulgarian Split Squat x8+8 reps, build in weights
3 sets : Weighted Russian Twists x 20-30 reps + Tuck ups x 10-15 reps
rest 1-2 min bwn sets

DELOAD WEEK

A) Handstand push-up technique

B) On the minute for 12min
1. 4-6 strict handstand push-up
2. 4-6 strict pull-up
3. Rest

Rest 2min

On the minute for 9min
1. 8-12 handstand push-up
2. 8-12 kipping / jumping pull-up
3. Rest

Have the barbell in the front rack position, take a step back and bring the knee to touch the ground.

4 x 6 reps / leg, rest 60 secs between sets.
3 sec down, 1 sec up. No pauses at bottom or top positions.

Back squat 6 x 3 reps @ 70% of your 1RM.

Tempo: 3 sec down, 1 up.

Back squats at tempo 3010.
5 x 5-7 reps, 120 sec rest between sets.
Aim for 7 reps.

Tempo: 3 sec down, 1 sec up.

Push Press, heavy 2R

Start with a small squat ("dip and drive"), use the power from your legs to push the bar up. Catch with straight arms and legs.

NO dipping under the bar!

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Post four heaviest succesfull attempts.