"Hope"
3 Rounds
1. min Burpees
2. min Power Snatch 34/25kg
3. min Box jump
4. min Thruster 34/25kg
5. min CTB
Each minute is an AMRAP
1 min rest after each round

Total score : max repetitions

Snatch 1 RM (15 mins )
Build up to daily max, if it feels good, go for a new PR!
- optional : Squat/power snatch technique with moderate weight

50 HS shoulder taps
10 Wall walk to roll out
10 Free HS push-ups (from head stand to hand stand without a wall)

Scaled:
Accumulate 2min HS-hold
13 Wall walks
10 HSPU + 50 Hollow rocks

Optional Accessory

GYMNASTIC CONDITIONING

Corework of your choice

With an empty bar EMOM for 10min

3 x segment snatch with a 3 sec pause at each position

-shin
-above knee
-power position
-squat

WOD (S):
For time as 3 person team
5k row/ski
400 DU
300 wall ball
200 power snatch 35/25
100 bar over burpee

Olympic weightlifting technique

Etukyykky 5x8

Pendlay Row 5x8

Sit Ups 5x15-25

Quad Blast 1-3 kierrosta

4 Rounds of:
6-8 Strict T2B
8-10 Close Grip Bench Press @60/42.5kg
10-12 Ring Rows (2 count pause on each rep)
Rest 60-90s between rounds

• Class does floor press.
• Weight should be approx 50-60% of max

WEIGHTLIFTING

Barbell Complex

Squat Clean + Hang Squat Clean + Front Squat + Jerk

E2MOM x7

Find heavy of the day RPE 4-5