Aamupäivä: 120 min

1.Weightlifting
A. Snatch pull + snatch – 12 x (1+2) @ 65+%, EMOM.
35 35 37,5 / 37,5 37,5 40 / 40 42,5 42,5 / - 42,5 42,5

B. Split jerk w/ pause (2 sec) in receiving position – 12 x 2 @ 65+%, go every 60-90 seconds.
40 40 42,5 / 42,5 42,5 45 / 45 47,5 47,5 / 47,5 47,5 47,5

2.Strength
A. Back Squat – 4 x 6+ reps @ 76-81%, rest 3 minutes between sets
Last set 12 reps

Ilta: 100 min

1.Skill
A. Ring muscle up practice for 50 min
Progressions
6 muscle ups

2.Jonin HSPU-ohjelma, week 6, #1
A. 6 x 5 kipping HSPU, 3 sec down, deficit 5 kg plates
Rest 1-1,5 min between sets

B. 4 rounds as supersets, rest 2 min between sets
B1. Strict ring dip AMAP - 2-3
8 7 6 4
B2. Legless rope climb + rope climb
Sets 1, 2 & 3: 1 Set 4: - 30 cm