Måndag
E2M for 12min
2x front squat
+
20-15-10 front squats 30/20kg
30-20-10 Alternating DB snatch

Tempaus 1x2@70, 1x2@75%, 3x1@80%

Rive+ työntö 1+1@70%, 1+1@75%, 3 x (1+1)@80%

Työntöveto 3x3@90%

Takakyykky 3x2@80%

1a) Ring Muscle-up Transitions x 40s of Practice
- Rx+: Ring Muscle-up Volume Accumulate x 2-4 reps per set

1b) Gymnastics Static Hold x 10-20s
– L-Sit
– Handstand Hold
– Ring Support
– Free Standing Handstand

This section will approx 15mins of work. Total rounds somewhere around 5-6. Rest as needed between movements.

4 Rounds For Quality:
8 Good morning
10 Weighted sit ups
12 Plank twist

3-5 kierrosta
False grip pull-up 1-5
Russian dip 5-10
Pito mu yläasennossa max 20s
Hollow hold max aika

5 min time:

2rds:

• 12 front squat
• 9 hang power clean

• 6 stoh 155/105lbs (scale to 135/95 or 115/85lbs)

• AMRAP of Power Clean and Jerk 205/145lbs

REST 3min

4min time:

2rds:

• 12 front squat
• 9 hang power clean

• 6 stoh 155/105lbs (scale to 135/95 or 115/85lbs)

• AMRAP of Power Clean and Jerk 185/135lbs

REST 3min

3min time:

1 rds:

• 12 front squat
• 9 hang power clean

• 6 stoh 155/105lbs (scale to 135/95 or 115/85lbs)

• AMRAP of Power Clean and Jerk 135/95lbs

Two rds 12,9,6 should take 2-3min, scale weight if you know it will take longer.

Scale weight on pC/J if needed, you should be able to do multiple reps with each weight. Use one barbell and load by yourself. Result = total reps of pC/J.

DB Pullovers: 4 x 12. Rest 60s.

For time:

20/16 Calorie Row, 25 Power Snatches, 25 Thrusters 35/25kg
20/16 Calorie Row, 20 Power Snatches, 20 Thrusters 42,5/30kg
20/16 Calorie Row, 15 Power Snatches, 15 Thrusters 52,5/37,5kg
20/16 Calorie Row, 10 Power Snatches, 10 Thrusters 60/42,5kg
20/16 Calorie Row, 5 Power Snatches, 5 Thrusters 70/47,5kg

TC 30min

On the Minute x 12

Minute 1 - 15/12 Calorie Row
Minute 2 - 40 Double-Unders
Minute 3 - 3-6 Bar Muscle-Ups

Banded Facepull-aparts: 4 x 25. Rest as needed.
– Use a light band
– pull the band apart at end-ROM