Kipping hspu
5 x 1-10
- rest 60-90sec

EMOM 16
1. 20-30sec c2b top hold
2. 40sec barbell roll out
3. 10-30sec L-sit hold
4. Unbroken set kipping t2b/ leg raises

4x2 Low Hang Squat Snatches
- Drop the bar btw reps
- Low hang position is below the knees
- build up by the feeling. Good lifts, NO FAILS!!!
- Rest 2-3min btw sets

6-8 sets of:
2 Hang Muscle Snatches + 2 Snatch Grip Push Presses + 2 Overhead Squats
- This should be a warm-up to get you prepared for the hang snatches
- Rest 1min btw sets

Find power 1rm powersnatch

2 Rounds

AMRAP 6
Bike 10/7 Cal
Shuttle Run 6x8m
Bike 10/7 Cal
DB Snatches x10

Rest 3min

AMRAP 6
Row 10/7 Cal
Wall Balls x10
Row 10/7 Cal
Burpee over Rower x5

Rest 3min before the second round

DELOAD WEEK

Team workout

4 rounds for time
8-10 power snatch (light)
40 double under / single under
2 wall walk

Performed in groups of three people. Each person performs one round at a time, total rounds 4/person.

DELOAD WEEK

4x6-8 strict handstand push-up
Go every 2min

Maastaveto korokkeelta 4x8 (40-50-60-70%)
-noin 5cm koroke

Suorinjaloin mave 5x10 (noin 40-50%)

Russian twist 3x30 (15 / puoli)

Kylkilankkupidot 3x60s

Kipping hspu
- 3-5 x 2-15 unbroken set
- rest 60-90sec

EMOM 8
1. Feet on the ground c2b hold 10-15sec
2. Snatch grip barbell row x 8-10
- do this with partner, another one starts on rows and another on the hold

3 x 5-12 barbell roll out

5x3 Deadlift
- Rest 2-3min btw sets.

Sets 1-2: @75%
Set 3: @80%
Set 4: @85%
Set 5: @85+%