Maanantai
Warm Up
3 rounds
40s easy + 20s mod + 10s fast rowing
5+5 lateral box step ups
5 box jump overs, step down
5 box hspu + pieni venytys/pito aina yläasentoon
10 db snatch, start light and last round with workout weight

Metcon

7 min AMRAP
21 Db Snatch @12.5-15/17.5-22.5kg
15 box jump overs, step down and make u-turn 50/60cm
9 Kipping HSPU

Weightlifting
Main set
Paused snatch pull + Snatch pull + Tall snatch + Overhead squat w/ pause – 3 to 5 x 1+1+1+1 @ build up on each set, Go every 75 to 90-seconds, use light 30-50% of 1rm , technique work!
Pause just below the knee for 2-seconds, then finish the pull

Snatch (Squat or as low catch power as can)
3 x 3 @ 65-70%, go every 2min
3 x 2 @ 72.5-77.5%, go every 1.5 min
3 – 5 x 1 @ 80+%, go every 1min

Strenght
Back Squat
In Five sets build to heavy 5 reps, leaving 2 reps in tank. rest 2-3 min bwn sets. After finding heavy 5 reps, drop down 15% and do 1 drop set of 6-8 reps only rest 1 min after heaviest 5 rep before hitting drop set.
Goal weiight would be about 80% of 1rm on last 5 rep back squat set.

Skill
For Quality (Time target 8-12 min)
1-2-3-4-5 reps
Ring or Bar Muscle Ups / Banded Bar MU
2-4-6-8-10 reps
Hang Power Snatch @30/42.5kg

Voit myös keskittyä tässä pelkästään Muscle up harjoitteluun n. 10 min ajan eri drilleillä tai hankkia nauhan kans nuo suorat toistot!

Cool down
3-5 min light cardio
:30 glute streching / each side
30 prayer pose strech
:30 couch streching / each side