Go every 3:00 x 3 sets

20 Double KB High Pulls
10 Double KB Clean + Push Press

Hard Effort. All sets done in 1-2 sets.
You should have at least 90s of rest.
Rx+: Add 1-10 Ring Muscle-ups at the start of each round

Extra:
Zottaman Curls: 3 x 8-10. Rest 60s.
- 3s lowering each rep

Kelkka 50% oma paino x 10 suoraa
-työntö/veto vuorotellen

Penkki vastaotteella 5x10x40-50%

T-kulmasoutu 5x12-20

Lantionnosto yhdellä jalalla 3x10 / jalka

Hyvää huomenta pyöreällä selällä 3x20
-pelkkä tanko riittää

LIIKKEIDEN JÄRJESTYKSELLÄ EI VÄLIÄ!!

Deadlift 5x3 reps, then max reps @ 70%

4 rnds, 20s. each, 10s. rest b/w
negative handstand (to deficit if possible) come off the wall b/w reps
6 bird dog row
Banded step back lunge L
Banded step back lunge R

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2 rounds 5 reps each
- OHS
- pressing snatch balance
- Snatch drop
- Snatch Pull
- Snatch pull under
- high hang snatch
- Snatch

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Snatch Seg. pull
2 s. @ start, top of the knee, hip
4 s. down
**
5x3 @90% of snatch
rest as needed

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Block snatch
set BB at top of the knee
3x3 85%
rest as needed

A) Rope climb technique

B) Partner workout
In 9 minutes
Buy in 10 rope climb (split)
AMRAP devil's press @2x22,5/15

Rest 3min

In 9 minutes
Buy in 50 toes to bar (split)
AMRAP burpee to target

Harjoittele
- potku käsilläseisontaan seinälle
- potku käsilläseisontaan seinälle ja jalkojen irroitus
- vapaa käsilläseisonta

Harjoitteet A ja B osioihin annetaan tunnilla
A) käsilläseisontakävely
B) käsilläseisontapunnerrus (HSPU)

9 min HSPU EMOM
0-3 min 1-3 toistoa
3-6 min 3-5 toistoa
6-9 min 5-7 toistoa

500m slow row then
2 rounds 5 reps each
- front squat
- shoulder press
- high hang muscle clean
- Jerk dip + drive
- high hang power Clean
- push jerk
- 5 tng power clean & push jerk

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Press in clean
(sots press front rack)
3x7 - 90s. rest @ AHAFA

Clean high pull
3x3 @ 80%

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for 6 min
Every 30s
3 power clean & push jerk
@ 61/43
TNG Grace style

5 Sets of Pause Power Snatch
Set 1: 2 @60%
Set 2: 2 @60%
Set 3: 2 @65%
Set 4: 2 @65%
Set 5: 2 @70%
- Pause 3-6 sec on top of knee
- Rest 2min btw

Superset
Rollback Triceps: 3 x 10. Rest 45s.
Elbows Out DB Row: 3 x 10 each. Rest 45s.
+
- Foam Roll Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

3x
2 Clean + 2 Jerk @40-50% of 1RM C&J

BE FAST!!!!