130 min
Warm up + COS 25 min
- 20 bfly

1.Ring muscle up practice
A. High amplitude ring swings
- Accumulate 60 swings in sets of 6-8 > 40

B. Ring muscle up
- 11x1 + 5x2 - 21 reps

C. Front swing pull back with transition
- Accumulate 15-30 reps of: 3 pulls + 1 transition

D. False grip top of pull up L-swings with transition
- Accumulate 15-30 in sets of 3-5 - 8 reps

2.Power clean + Push jerk
Heavy 1+2 for the day

3.Hip thrust
- 4 x 10 - 60 65 65 65
- As heavy as possible, 1-2 s. hold at top position on each rep!

4.Accessory
- Not done