4 x1 snatch pull + 2 snatch 65-75%
4x 2 snatch 75-80%
4x1 snatch 80-87%

Drop & GO!

Warm Up
2 rounds
2 min cardio
20 shoulder taps on push up plank
10 hand released push ups
15 hip bridges
10+10 single arm bench press
10+10 single arm hang snatch

Strenght
Bench Press 5x5reps@65-75% of 1rm
go new set every 2-2.5 minutes

Metcon
For time
15-12-9 reps
dumbbell snatch @15/22.5kg
lateral burpee over dumbbell
rest 3 min
9-12-15 reps
lateral burpee over dumbbell
dumbbell snatch @15/22.5kg
time cap 15 minutes
scaled reps 12-9-6.

4 Rounds x 4:00

3 Box Jumps 30"/24"
5 Strict CTB
10 V-UPS

50 Minutes Of :

5 Minutes Cardio ( HR Zone 1-2 )
3 + 3 Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
20 to 30-seconds of Wall facing flutters
10 to 20 Handstand shoulder taps
5 Minutes Cardio ( HR Zone 1-2 )
10m-20m Handstand Walk

Valitse itsellesi 2 taitoliikettä treeniin:

E90s x 10

1) × liike, mukavat toistot (rigiliike)
2) × liike, mukavat toistot (HS-liike)

AMRAP 10:00
250/200 Meter Row
10 Kipping Pull-ups

Goal: Scale pull-up reps to allow 5+ rounds.
Scale options: less reps, 10 ring row + 10 kip only.
Rx+: Chest to Bar Pull-ups

Extra:
Banded face pull apart x 100 reps

EMOM x 8-12

1) ski
2) 4-8 ring row + 4-8 push up + remaining time banded pull apart
3) ski
4) 10 Kbs + 20s hollow hold

Strict pull ups: 3xAMRAP

(Rest as needed)

Bench or strict press

5-4-3-3

E3MOM / 2-3rep in tank

Back squat

5-4-3-3

E3MOM / 2-3rep in tank