3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

For time

9 – 7 – 5 – 3
Squat snatches @ 61/43kg
Ring muscle-ups

THEN

9 – 7 – 5 – 3
Overhead squats @ 61/43kg
Bar muscle-ups

Target time. < 16:00 TIME CAP 18

Overview. Today’s workout is two barbell/muscle-up couplets back to back. Move steady through the 1st part (quick singles on the bar, 1-2 sets on the ring MU) then push the 2nd part IF you can.
Strategy. In the first piece, approach the squat snatch as steady, fast singles. Find a good rhythm and get back on the bar quickly after each rep. Take a few deep breaths as you transition to the rings and then jump up and begin your first set right away.

The ring muscle-ups should be approached based on your proficiency. If you feel confident with your gymnastics, you can aim for big/unbroken sets, so long as it won’t impact the second part of the workout. If you intend to split the sets, have a game plan that allows you to keep the breaks short before getting back on the rings. Aim to maintain your pace and transitions as the reps decrease, but avoid rushing as you get to the smaller sets to ensure you can get right into the bigger sets to begin part 2.
If your capacity allows, the goal for the second couplet is to keep the movements unbroken as much as possible. Avoid rushing through the overhead squats and focus on your breathing. Use the transition as your rest, then hop up and begin your bar muscle-up set.

Back Squat

6 x 4 @ 73%+

Go Every 3:00

10 cal bike
100 M farmes carry (kB)
12 t2b

Back squats
1. 10 rep
2. 6 rep
3. 4 rep
4. Max rep

tekniikka
- Rinnalleveto + räkkipito
- Vauhtipunnerrus / työntö

AMRAP 20
- Rive x 12 (oikea)
- Räkkipito kävely 40m
- Rive x 12 (vasen)
- Räkkipito kävely 40m
- VP/työntö x 12 (oikea)
- Kuula suoralla kädellä kävely 20m
- VP/työntö x 12 (vasen)
- Kuula suoralla kädellä kävely 20m
- Bulgarian kyykky x 12+12

TABATA (20sek. työ / 10sek. huili x 8)
- Am. Heilautus

Partner wod
14 rounds of:

14 Syncro Single Arm Dumbell Hang Clean & Jerk @15/10kg
14 Syncro DB Goblet squat
14 Dual Dumbell Push up ( YGIG)
14 Dual Dumbell alt. Renegade row ,total reps ( YGIG)

Timecap : 35 mins

Goal: sub 2:30 each round

2-3rounds:
10+10 bulgarian split squat easy weight
10+10 Db row
10+10 Db seated press

Alternating between shoulder press & bent over row

5 Rounds x Every 2:00

4 Shoulder Press 75%+
6-8 Bent Over Row

3 rounds for time:
40m Skillmill Sledge Push, damper 8/6
40m Sandbag Bearhug Carry 60/40kg
- Rest 1min btw rounds