Every 3 mins for 12 mins do:
4 Strict Handstand Push-ups / 2 negative HSPU / 6-8 box hspu
8 Strict Chin-ups / 2 negatives / 8 floor supported/ 8 partner assisted/

Rx+ : wall facing HSPU

For time, 50 cal on Rogue Echo Bike

5x5 strict weighted dip.

E5MOM x5:
6-9 T2B / s.l. T2B / kipping leg or knee raise / V-up or tuck up
6-9 power snatch
4-6 OHS
4-6 lateral bar over burpee

Target: ~2min / round, TC 2:30 / round

HUOM! Voit tehdä kumman tahansa version päivän kaikilla tunneilla

EMOM 36

1 minute : 5 Back Squat, AHAP
2 minute : 12/9 Calories Bike Erg
3 minute : Plank Hold
4 minute : 12 Ring Rows
5 minute : 15 Wallball Shots 9/6kg
6 minute : Rest

50min laadukkaasti

4min Kone/ risteykselle juoksu
Olkapääjumppa kumpparilla 6-8×
Ulkokierto
Sisäkierto
Vipunostot
4min kone/ risteykselle juoksu
Jalat 6-8+
Yhden jalan mave
Pohjenousu
Polven ojennus: etureisinosto

In 20min, build by feel:
1 Snatch Pull + 1 Power Snatch + 1 Snatch Balance + 1 Snatch
- Rest as needed

Score: Total weight of your last 5 sets

ylätaljalla raskaita sarjoja 4 kpl

*barbell in the clean rack position, start on the weaker foot

3+3@up to 30%, then DROP SETS 4-5x1x[3+3]@-10%, fs-%, rest btw sets 3min

LIGHT-MODERATE WEEK 1/11

---

WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

5x/side HIP AIRPLANE
5 reps/positions + 6 sec squeeze at top HALF BLACKBURNS Y+T+A+W+Y+T --
Y *palms down + T *palms down + A *palms down + W *thumb ups + Y *thumb ups + T *thumb ups
10 step OH WALKING LUNGE *plate
5x PULL UPS *banded/bw
15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

---

video: HALF BLACKBURNS 0:35

---

TALL SNATCH + SNATCH PUSH PRESS + DROP SNATCH + PUSH JERK IN SNATCH *tall flat footed
2-3x1x[2+2+2+2]@barbell, rest btw sets 1min

--

SNATCH + SNATCH BALANCE
2x2x[1+1]@barbell, 1+2@up to 70%, 1+2@75%, 1+2@70%, 1+2@75%, 1+2@70% sn-%, rest btw sets 2min

---

TALL CLEAN + TALL SQUAT/POWER JERK BTN + SPLIT JERK BTN *tall flat footed, split both side 4=2+2
2-3x1x[2+2+4]@barbell, rest btw sets 1min

--

CLEAN + SPLIT JERK *split both side 2=1+1
2x2x[1+2]@barbell, 1+2@up to 70%, 1+2@75%, 1+2@70%, 1+2@75%, 1+2@70% jerk-%, rest btw sets 2min

---

BULGARIAN SPLIT SQUAT *barbell in the clean rack position, start on the weaker foot
3+3@up to 30%, then DROP SETS 4-5x1X[3+3]@-10%, fs-%, rest btw sets 3min

---

video: TALL SNATCH

video: PUSH JERK IN SNATCH

video: TALL CLEAN

video: TALL POWER JERK

video: BULGARIAN SPLIT SQUAT *front rack

---

SUPERSET: quality

hox! Do every other week A2.1 or A2.2

3 rounds, no shoes - light weight
A1. max reps ROLL ABS *don't do to failure
A2.1 10-12x SEAL ROW *bench grip // A2.2 10-12x BARBELL BW ROW
A3. 10-12x weighted SIT-UPS

Rest as needed

KEHONHUOLTOA!

---

video: SEAL ROW

video: BARBELL BW ROW