30 rounds for time

5 Wall ball 20/14 lb
3 Handstand push up
1 Power clean 100/70kg

Scaled

5 Wall ball
3 Pike push up/push up
1 Power clean (75% of 1rm clean)

TC 35 min

In 15 minutes:

• Snatch balance doubles

5 sets of 3 reps

Find daily 2 rep Technical Max with 3 sec PAUSE

POOR technique includes:
-Knees caving in
-Loosing core stability
-Not reaching full ROM
-Arms bending
-Loosing full foot contact with the floor
-FAILING!

mobility

Progressions:

• Tuck front lever
• Flat tuck
• Straddle
• Half lay
• Full

Use 5x15s table:

• 3 x 3 s
• 5 x 3 s
• 3 x 6 s
• 4 x 6 s
• 4 x 10 s
• 5 x 10 s
• 4 x 12 s
• 4 x 15 s
• 5 x 15 s

And after that 5x30s:

• 3 x 5 s
• 5 x 5 s
• 3 x 10 s
• 4 x 10 s
• 4 x 15 s
• 5 x 15 s
• 4 x 25 s
• 4 x 30 s
• 5 x 30 s

Find your 1RM Deadlift

4 sets:
3 reps,
1-2min rest,
2 reps,
1-2min rest,
1 rep,
1-2min rest.
Do the set with same weight, add weight to every set.

Rope climb progressions:

1. Incline Row

2. Ground row
   Use following template: (reps)
   3x3, 5x3, 3x6
   4x6, 4x9, 5x9
   4x12, 4x15, 5x15

3. Elevated ground row

4. Bulgarian row
   Use following template: (reps)
   3x2, 5x2, 3x4r
   4x4, 4x6, 5x6
   4x8, 4x10, 5x10

5. Hinge row
   Use following template: (reps)
   3x1, 5x1, 3x2
   4x2, 4x3, 5x3
   4x4, 4x5, 5x5

6. Bent arm chin hang
   Use following template: (seconds)
   3x6, 5x6, 5x12
   4x12, 4x18, 5x18
   4x24, 4x30, 5x30

Max 3 rep weight