A)
4 rounds
6/6 single leg deadlift (rx: double KB, scaled: single KB )
5 Z-press complex: right – left-both

B)
AMRAP 13’
5x(1 single arm swing 1 single arm snatch -right )
5x(1 single arm swing 1 single arm snatch -left)
20 alt. bodyweight box step up

C)
TABATA 8x 20”work-10”rest
(weighted)front plank

Strict ring muscle-up prep – 2 to 3 rounds

3 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
5 Back support slide throughs
3 Box Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)

Barbell Cycling Skill

3 Sets @ increase load each set (start w/ empty barbell)

3 Hang muscle snatches
3 Behind the neck snatch grip push presses
3 Hang power snatches
3 Overhead squats
3 Power snatches

Merkkaa paras 3 rm paino.

Alternate A1/A2

A1. Strict ring dip – 4 x 8-12 @ RPE 8-9 (1-2 RIR), rest 1:00 before A2

A2. Wide grip bent over row – 4 x 8-12 @ RPE 8-9 (1-2 RIR), rest 2:00 before A1

B2.

2+1@barbell, 3x1x[2+1]@last week drop sets 95%, ohs-%, rest btw sets 2min

exercise develops strength, aggression, balance, timing and confidence for receiving the snatch. It allows the practice of quick and precise foot movement in the pull under, a vertical punch up to secure and stabilize the bar overhead as will be done at the end of the snatch turnover, and when done with weights around and above the lifter’s best snatch, builds confidence for pulling low under maximal snatch attempts.

Romanian Deadlift

3 to 4 x 8 @ 2 RIR (60+%1RM DL), rest 2:00-3:00 b/t sets

Deadlift

1 x 3 @ 85%

Handstand push up: strict & kipping

• frog stance
• pike on floor
• pike on box
• negative hspu
• kipping hspu

AMRAP 8 for quality
12 alt. seated DB press
10 hanging alt. single leg raise/ t2b
8-12 handstand/ pike shoulder taps
20m + 20m suitcase carry

3-4sets:

15-20s ON / 40s Off
1) chin over bar
2) ring support
3) hs hold
4) hollow hold