Handstand/HSPU

E2MOM, 5 rounds
3-10 deficit HSPU/HSPU
10-20 cal bike

5 x 1 Back Squat @80%
- Rest 2min btw sets
- Focus on good movement

Every 5min for 4 rounds
21/17 cal row
15 box jump over 60/50
9 shoulder to overhead 70/47,5

WARM-UP



3x
15/12 Ski erg
10 Box jumps with step down
:30s Wallsit
10 Lu raises (light)
6 Sotts press
6 Overhead squats
3 Slow snatches
:20s Flutter kicks

---

SNATCH

Muscle snatch,
5 sets of 5 (easy)

Hi hang snatches,
5 sets of 3 @ 65-70%

---



CLEAN AND JERK


Hang power clean,
Every minute on the minute for 10:00 minutes: 2 Hang power cleans @ 60-65%

---

ACCESSORY


Banded monsterwalk,
4 x 15m forward/15m backwards


GHD sit-ups,
3 x 12

Sotts press,
3 x 6 (easy)

Lu raises,
3 x 10 (easy)

High box jumps,
4 x 2-3

---



(OPTIONAL) CONDITIONING



"Heavy Fran”

15-12-9 Reps for time:
Thrusters 60/40kg
Weighted pull-ups 20/15kg

A1) HS Against the box 5x24s
B1) Partner assisted Ring MU or Ring Row Mu feet on the box 5x2

2-4rounds:

8 bench press
8+8 curtsy lunge

RX
EMOM x 5 MINUTES
1 Ring Muscle-Ups + 1-3 Ring Dips

SCALED
EMOM x 5 MINUTES
1 Strict Pull-Up + 2 Kipping Pull-Ups
Or
3 Partner Assisted Strict Chin-Ups

DELOAD WEEK

Easy pace outdoor workout

For 30min
400m jog
25 sit-up
20 air squat
15 KB swing 24/16
10 push-up

Warm Up
3x40s easy/20smod/10s fast cardio, rest 20s bwn
then 2x
10 gtoh + halo
10 plate row
20 plate hops
10 strict burpees
then prep for pc&pj weight and test movements etc.

Metcon
Emom 8
45 sec of cardio work (mod/fast pace)

rest 2 min

Emom 8
3-4 power clean&jerks @55-65%

rest 2 min

Emom 8
4-6 burpee box jumps