4 Rounds:
AMRAP 4:
15 Shuttle Runs (10 Meters)
30/20 Calorie Row/ Assault Bike
Max Burpees

Rest 4 Minutes Between Rounds

5 x 8 rep increasing weight. starting at 65%

Focus on tight movement, Squeeze your butt, squeeze the bar, and avoid arching. YELLOW and ORANGE can build weight as proficiency allows. BLUE and PURPLE+ should push to end at a heavy weight. With any strength movement, the early levels are really focused on familiarity, getting reps, and staying safe. The ability to produce tension is a skill, and comes with time and repetitions.

We want as straight a bar path as possible, and that goes for all barbell movements. The reason for that is pretty obvious, but any horizontal movement wastes energy, and can also decrease leverage (a bad thing). With the press specifically, because the head is in the way, it can be a little more tricky. To avoid catching one on the chin, move your chin back, away, from the bar when initiating the press, then as you are locking out the bar push your head back through to finish the press and get into a stable overhead position.

Open 20.3
Diane, 21-15-9 reps of:
Deadlifts, 102,5/70kg
Handstand push-ups
Then, 21-15-9 reps of:
Deadlifts, 145/95kg
50-ft. handstand walk after each set

9 min time cap

Different kind of plyos and jumps. Practise Wallball 2for1.

5-6 reps each:
- Seated box jump
- Depth jump
- Over the plates and knees to chest
- Kneeling jump / kneeling box jump

Rest as needed btw movements. FULL RECOVERY!!!

Finisher:
2 x 1min with 5s hold (12 switches) / 1:2 work:rest ratio
- Russian speed lunges

B1 HSPU 2x10, 2 RIR
No Rest

Snatch Practice
E2MOM for 10min
5+5 DB Hang Split Snatches

7 x sandbag over the shoulder
5 x Front Squat
sandbag carry 1rds (salin ympäri)

"Pineapple Express" Part #A (On the 0:00):
For Time (12 Minute Cap):
50/35 Calorie Assault Bike
50 Strict Handstand Push-ups

"Pineapple Express" Part #B (On the 15:00):
3 Rounds For Time:
400 Meter Run/500 m Row
21 Lateral Bar Burpees

Optional Accessory GYMNASTICS by Erik Niemi.

Quality before quantity. Perform movements with RPE 3-4: challenging but doable and repeatable.

1) Headstand leg lifts 5x5 video
-pick a challenging variation

2) Slow and controlled weight shifts 3x10 video video
-pick a challenging version from last week’s complex

3) Handstand walks around a box, 2x in both directions video

4) Kick ups to handstand for 5 min (attempt to hold a handstand) video

5) Wall walk aways x10 video
-from inverted L-position to diagonal handstand
-feet on box or wall facing handstand

6) Max handstand walk in 5 min
7) Handstand hold + 5 seconds from last week

Olympic lifting complex:
1 clean
1 hang clean
2 push jerk