Part A).
Skill Primer
Hang Muscle Clean & Double Pause Split Jerk
(5-8 sets x 2+2 / 0:03 pause in the dip & split)

Part B).
Hang Snatch & Split Jerk
(8 sets x 2+1)

EMOM8
Power clean x2

EMOM10
1 power clean = raaka rinnalleveto
*Joka alkava minuutti 1 toisto
*Voit edetä nousevin painoin, mutta fokus tekniikassa ja räjähtävyydessä

3 rounds @ steady pace
12 Prone Cuban Presses
2-minute Assault bike or run
8 Kang squats
2-minute SkiErg or row
8 Tactical ankle rocks

3 rounds, for quality
20m Duck walk
20 Banded glute bridges
20m Bear crawl
20 Handstand shoulder taps
20m Monkey crawl

4 Rounds

7-10 Ring Dip
16 Bicep Curls w/ DB`s
rest as needed between movements

Tabata, 8 rounds:
10 sec ON: 20 sec OFF

Low bar row

2 min rest and then 3 rounds:

:10 - :20 sec L-sit hold
:20 - :30 sec GHD back extension

EMOM10
Min 1: :30 sec jumping bar muscle up
Min 2: 8 cal ski

AMRAP 9
15 DU
15 KB swing
15 wall ball

2 Rounds
8 Tension swings (sponge/block between feet)
3-5 Pike compression slides
+
Build to workout weight for push jerk/squat clean
– Kipping Toes-to-Bar Complex – between sets
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
3 Rounds @ increasing pace (from easy to workout pace)
200m Jog/Run
2 Overhead squats @ workout weight
4 Toes-to-bars
2 Squat cleans @ workout weight
4 Bar-facing burpees

EMOM5
Snatch @88-93%