For time:

21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

Time cap: 15 minutes

RX 22,5/15kg Dumbbell

SCALED 15/10kg Dumbbell

2 x Power Clean & Jerk
@70%

-Headstand progressions:
1) Tripod and knees on elbows
2) Hip extension, straight back, knees off elbows
3) Leg extensions
4) Headstand - pike position -headstand

-3 x 5 at Technical progression

-Kick-up to handstand

-3 x 5 Kick up to handstand (kiss the wall)

-TEST (Max Set)
1. Kipping HSPU
2. Kipping HSPU 1/2/3 Abmat
3. 2 x DB Push press (min 10 reps)

Find your 1 RTM = 1 rep technical max
This will work as your reference for the upcoming progressions
Post your score and weaknesses to compare to the later re-test

Etukyykky 3,3,3,3 3 jätä 1-3 toisto varaa

nousevilla painoilla, tauot 2 min.

5 rounds for time of

• 12 deadlifts
• 9 hang power cleans
• 6 push jerks

♀ 145 lb. ♂ 205 lb.

3 × 3 Clean pulls from the floor (pause above the knee)
Use 80 - 100% 1RM Clean

Clean n' jerk technique

Five sets of threes

Karen, for time:

150 Wallballs 20/14 lbs

TC: 12min

*valitse pallon paino niin, että jaksat heittää rx targettiin ja saat tehtyä väh. 12 toistoa per minuutti.