kipping HSPU/deficit HSPU

E2MOM, 5 rounds
3-12 kipping HSPU/deficit HSPU
1-2 rope climb/2-4 pull to stand

Voima
E3MOM, 3 rounds
Shoulder press (tanko) x8-10

WOD
PariWOD you go, i go
20min amrap
100 KB swing
80 push press (tanko)
60 sit up
40 wall ball
20 burpee

Clean 10-8-6-4-4-2-2-1-1
Add weight by feel!

CLEAN

Warm up:
3 min Row
30sec easy
20sec moderate
10sec hard

Shoulder / front rack mobility

Barbell warmup (10min)

Emom 6min @30-45% (C&J 1RM)
3 Muscle clean
3 Tall hang clean

E2mom 12min @ 50-65%
2 Hang Power clean
1 Squat clean

E3mom (X8) 24min @70%->
1 Clean

On singles, aim to receive the bar as high as possible and to transition from power clean directly into squat clean, as the weight increases.

10 x 3 reps @80% TRM (+2,5 kg viime viikosta)
1 min rest between sets

Maastaveto 6x6

Partner Jackie

Every 10 mins x 3 sets
1000m row
50 barbell thruster @20/15kg
30 pull up / partner assisted pull up/ ring row
Remaining time is rest!
Split reps evenly!

2-3rounds:

8+8 dead bug
8+8 suitcase deadlift

E2mom x4 rounds
A) 1 round of ”DT” @65/40kg
B) rest
C) 6 pull ups + 12 push ups

1 round of ”DT”
12 deadlift
9 hang power clean
6 push jerk

• eli kahen minsan välein
• DT saa tuntua raskaalta, koska saat sen jälkeen kunnon huilin (ei tarvii olla ub mut tavoittele mahd. pitkiä sarjoja)
• leukojen ja punnerrusten jälkeen pitäis jäädä noin 1min huilia ennenkun DT lähtee

E3MOM x5:
4+4 step back lunge
6 front squat