Ring MU skill

E2MOM 5 rounds
1-3 Ring MU
10-15 cal bike

back squat
6x every 4 min
6 Back Squats @ 65% of 1RM Back Squat
4 Back Squats @ 70% of 1RM Back Squat
2 Back Squats @ 75% of 1RM Back Squat
- focus on form
- do every rep with absolute range of motion = ass to grass
- perform 12 reps every 4 min

emom 12 min
4rnds
1. min 5 reps @ 70%
2. min 3 reps @75%
3. min 1 rep @ 87.5%
- count and plan your weight ups front

10 min of
10 cal row
5 z press each side
10 walking lunges
3 Dept jumps

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Jerk balance
5x every 3 min
3 reps
- as heavy as possible

Warm up
2 rounds
50 polven nostot paikallaan
20 alt leg body weight RDL
10 reverse lunge + torso rotation
5 push up to downdog pose (strech calfs)
5+5 bodyweight windmill

Easy pace Metcon
40-50 min kevyt juoksu/hölkkä/sauvakävely/polkupyörä @55-65% of max heart rate

Grip Strenght
3 rounds
40-60s plate around world
then
3x20/20 forearm supported wrist extension @very light
weight.

Row intervals

1000m (moderate)
rest 1min
500m (fast)
rest 1min
250m (fast)
rest 1min
250m (fastest)

4x 3 hang snatch (70-75%)
4x 2 hang snatch (77-83%)

(above knee / E90s / or without clock)

5x 3 snatch balance + 1 Ohs
(75-85% of snatch 1rm)

Päivä 16

A.1) Front squat + Drop jerk + Tall jerk 5×2+2+2

B.1) Snatch high pull + Power snatch + Snatch
60%×1+1+1 70%×1+1+1 80%×1+1+1 85%×1+1+1×2

C.1) Hang power clean below knee
50%×3 60%×3 65%×3 70%×3×2

D.1) Front squat w/1.rep double bounce
60%×2 70%×2 80%×2 85%×2 80%×2

E.1) Clean high pull
80%×2×4

F.1) db z-press 4×6

3 rnds of
30s. rest b/w movements
5 high Box Jump
20 Barbell Hip Thrust
10 Pendlay Row
15 Rear Delt Fly
30s. Weighted Plank
Barbell Side Bend