1) Snatch pull + squat snatch 8x(2+2)x60%

For total rounds and reps:
AMRAP in 2 mins of:
Machine Calorie

Rest 1 min

AMRAP in 2 mins of:
10 Double Dumbbell Deadlifts, 2x 22.5/15 kg
10 V-ups

Rest 1 min

AMRAP in 2 mins of:
1 Shuttle Run, 10 m

Rest 1 min

AMRAP in 2 mins of:
10 Alternating Jumping Lunges
10 Alternating Dumbbell Hang Snatches, 22.5/15 kg

Rest 1 min

THEN REPEAT FROM START ( Machine cals) so TOTAL WORKOUT TIME 24 mins.

4-5sets:

3 snatch grip push press + 3 OHS

easy&fast

Snatch Grip Push Press Behind The Neck + OHS
Five sets of (2+2)

45 minutes Of :

4 Minute Cardio
3/side 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)
4 Minute Cardio
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
20 to 30-seconds of Wall-facing flutters
4 Minute Cardio
10 to 20 Handstand shoulder taps
10-20 m Handstand Walk

Skillday

2-4 rounds, rest as needed, RPE 2-4, go by feel

1) 5+5 KB Lunge Snatch video
2) 1-3 Skin the Cat video
3) 5+5 Single Leg Box Jump
4) 10-20 Double KB Flutter Kicks video
5) 10+10 Banded Hamstring Curl video

3RM Close Grip Bench Press

Paused OHS:
3-5 x 5 OHS w/ 2s pause at the bottom
- RIR 1-2 viimeisellä työsarjalla

Snatch (1/3) - E1:45 x8:
3 hang snatch (above the knee)
- no dropping the bar between lifts

6x2 Rack Pull @ 100-110% of Deadlift max

• Deadlift with Clean grip above the knee. Place blocks under plates so you start the pull above knee