Front Squat 5x5
Increasing the weight from last week

18 Min EMOM
1. 15-30 secs L-sit hold
2. 10 strict Dips
3. 6-10 strict pull ups

Strict Mu practice.
Low Rings
Assisted
Negatives
2 Reps 6 Min EMOM (suitable scaling)

For time:
35 bar facing burpees
35 power snatch 57,5/35kg
35 C2B
35 OHS 57,5kg/35kg
35 HSPU
35 push jerks 57,5kg/35kg
rest 2 min.
7 squat clean 110kg/65kg
2 clean&jerk 110/65kg
7 bar mu
2 min max reps row cal

Result is Total time - rowed calories. 1 cal is one sek.

Scaling is not allowed! Do or not to do!

Find days max:
3rm
2rm
1rm

(No tng lifts)

A:
Snatch bygg upp till tung 1a
B:
E2M for 12min
1: 5 back squats (utmanande vikt)
2: Max reps strict pull ups
+
21-15-9:
Front squats 60/40kg
CTB

C:-

Chipper aikaa vastaan
100 naruhyppyä
30 boxihyppyä
30 toes to bar
30 ilmakyykkyä
30 leukaa /rengassoutua
30 askelkyykkyä
100 naruhyppyä takaperin

venyttely/rullaus

Työntö 2+2 nousu 70%

Etukyykky 5x3 pumpaten nousu 70%

Powell Raise @ 3010, 3 x 10 reps

Single-Arm Dumbbell External Rotation @ 3010, 3 x 10 reps

8:30am open gym post if coming