Strength

5-5-5-5 Overhead squat

WOD

6 rounds for time:

8 KB snatch 32/24kg
12 Ring Dips

Tuck hang
5 x 30"

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Lift your legs up and just hang, active shoulders.

For 40 minutes:
1 round of “Eva”
2 min rest
1 round of “Kelly”
2 min rest
1 round of “Helen”
2 min rest
1 round of “Michael”
2 min rest

AMRAP15

1 Rope climb
80m Farmers walk
32m Bear crawl

Add 1 rope climb every round

Your result total amounts of reps (1m = 1rep)

Hatch squat week 2 day 1

Power Clean + Squat Clean. Drop and Go.

Every 60-90sec for 12 set.

1-3 @78% of 1RM Power Clean
4-6 @83%
7-9 @88%
10-12 @93-105%

Scale the % if needed

Handstand walk practice

tall snatch + niskasta raaka ty te-otteella
5*(2+2) @ 30-50%

te työntö otteella
5*2@30-50%

Tempaus
EMOM10@70-80%

takakyykky 5*4@50%

tasajalkaloikat
5*päästä päähän

Optional Accessory:

3 rounds, rest as needed:

1) 5+5 Single Leg KB Deadlift
2) 10-20 GHD Hip Extension
3) 10 Banded Pull-Apart

3 sets of:
15 Diamond push-ups
20 Banded good mornings

Rest 60-90sec after GM