For time :

150 Kettlebell Swing 24/16kg

TC 9

500m row
then 3 rnds of
7 goblet bulgarian split squat e/s 16/12kg
7 RKBS (focus on hip drive) 16/12kg
7 plate sots press 10/5kg

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Tempo FRONT SQUAT
4x3 rest 2min
5-3-X-2
@ +2-5kg

-90% of 10RM
-2min rest

A) 3 sets for quality
quadruped KB pull through x 10/10 reps
dbl KB front rack split squat (deficit) x 10/10 reps
alternating gorilla rows x 10/10 reps

B) Partner workout (Relay style)

10 rounds for time
3 push press
6 clean
9 KB front squat
12m front rack carry

Rx: 2x24/16 kg

6 sets of clean&jerk
-2+1 65% of c&j
-2+1 70%
-2+1 75%
-1+1 80%
-1+1 85%
-1+1 90-95%

*2min rest between sets

-5x3 tall squat clean
-5x 1+2 behind the neck split jerk+ split jerk shoulder press

8 rounds (4 each) for time:
A.
500/400 m row
15 back squats 35/25 kg
60 s rest

B.
1000/800 m bike
15 dual DB hang clean and jerks
60 s rest

A:
Skill Primer
Dip Muscle Snatch, BTN Strict Press & Drop Snatch (5-8 sets x 2+2+2)

B:
Power Position Snatch & Hang Snatch
(8 sets x 2+1 / 55%-70%)

Deadlift

Build to a heavy set of 10 (H10) @ RPE 7 / 3 RIR (68-72%1RM)

+

2 x 8-12 @ 90%H10

Rest 3-minutes between sets

EMOM18:
a) 3x3-4s negative HSPU / 15-30s wall supported HS hold / ~30s triangle HS training
b) 7-12 cal row
d) rest

Tarkoitus: EASYllä painotetaan HSPU:n tiukkaa voimaa sekä totuttelua pää alaspäin olemiseen seinällä tai päälläseisonnassa.
Rasittavuus: RPE 7-8