4 Sets For

50% Max Ring Muscle Ups

3 Rounds For Quality:
10 Chin-ups
15 Unbroken Push-ups
15 Banded Face Pulls
10 Alt. V-ups (2=1)
- Rest as needed btw movements

Warm Up
3-5 minuuttia kardiolaitteella yleislämpöä
ja perään 2-4 moblity drilliä mitä tarttee työntöä varten

2 sets
1:30 cardio machine
10+10 Weighted Single leg RDL
10+10 upright row
10+10 single arm db thrusters
10 scapula Pull ups
10 kipping movement
:30 hs hold

With barbell go 2 times through this:
3 clean deadlifts
3 Muscle cleans
3 hang power cleans
3 front squats
3 push press

Weightlifting&Strenght
Every min for 3 minutes
3 Power Clean @60-65%
rest 2 min
Every min for 3 minutes
2 power cleans @70-75%
rest 1 min
Every 20sec for 9 times (3 mins )
1 Power Cleans @80-85%

Push Jerk + Split Jerk
4 sets 2+2 reps @65-75% of 1rm jerk
go every 2minutes

Pause Front Squat + Front Squat 5 sets 1+1 reps ,build to 80-85% of 1 rm front squat.
rest 2-3 min bwn sets. Start count sets @60% of 1rm.

Accessory&Skill
For Quality
Every 4 min for 16 minutes (4 sets)
2x5m hs walk (max :30 sec) / 2 wall walks
8-12 toes to bars
2x5m hs walk (max :30 sec) / 2 wall walks
8-12 ghd sit ups / v-Ups

Cool down
30-45sek kevyt venytys per alue
pakarat
rintakehän avausliike kuminauhalla/kepillä
russian baby streching
latsit

2) 3 rounds for quality
4 Bar Mus
15s HS
10m HS-walk
6 strict pull ups

1) Tempo back squats 4x4x30% 5s down 5s up

Overhead Half Kneeling Hip Extension: 3 x 10 each. Rest 60s
- Shoulder health & hip mobility
+
- Hip 90/90 IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

CLEAN
E2MOM x10
2x2 @65%
2x2 @70%
2x2 @73%
2x1 @75%
2x1 @80%

JERK
E2MOM x5
1x2 @65%
1x2 @70%
1x2 @73%
2x1 @75-80%

4x3 CLEAN PULL @80-110%

OPTIONAL:
5x 3 front squat @70-80% + 3 high box jumps
3x 5-8 strict t2b / k2e
3x 10 GHD back extension

Warm Up
3-5 minuuttia kardiolaitteella yleislämpöä
ja perään 2-4 moblity drilliä mitä tarttee tempausta/kyykkyä varten
2 sets
1:30 cardio machine
10+10 Reverse lunge with db on shoulder
10+10 upright row
10+10 half kneeling press
10 scapula Pull ups
10 kipping movement

With barbell go 2 times through this:
3 snatch deadlifts
3 Muscle snatch
3 bn snatch grip pp
3 ohs
3 snatch balance

Weightlifting&Strenght
Every min for 3 minutes
3 Power snatches @60-65%
rest 2 min
Every min for 3 minutes
2 Power snatches @70-75%
rest 1 min
Every 20sec for 9 times (3 mins )
1 Power snatch @80-85%

Snatch Grip Push Press + OHS
4 sets 2+2 reps @80-90% of 1rm snatch
go every 2-2.5 minutes

Pause Back Squat + Back Squat 4-5 sets 1+1 reps ,build to 80-85% of 1 rm
rest 2-3 min bwn sets. Start count sets @60% of 1rm.

Accessory&Skill work
For Quality
Every 4 min for 16 minutes (4 sets)
7.5m Single arm DB OH lunge @12.5-15/17.5-22.5kg (Right hand)
2-5 bar muscle ups / 2-4 jumping bar muscle ups
7.5m Single arm DB OH lunge @12.5-15/17.5-22.5kg (Left hand)
4 burpee pull ups
Säätä boxi niin et tanko on leuantasolla ja siitä sit hyppy muppeja.

Cool down
2-3 min light cardio
2+2 min banded bully strech
2 min deep squat hold, move weight ankle to ankle every 10s.

5 rounds for time:
400m Run
35 DU
15 GHD Sit-ups
10-8-6-4-2 Snatches
Weights:
M: 50/55/60/65/70
W: 30/35/40/45/50

5 sets of:
3 Drop Snatches + 2 OHS
- Go by the feeling
- Rest 2min btw sets