Build to Heavy Single

For Total Load:
5 Sets of 5

FF or MM

40 syncro T2B
30 syncro Box Jump
20 syncro power clean 50kg
10 squat snatch 70kg YGIG
20 syncro front squat 50kg
40 syncro T2B

Warm Up
40 easy, 20s moderate and 10s fast. rest 20-30 sec and change machine
then some overall dynamic streching
Run, Row,Bike
then 2 sets
20 walking lunges without weights
10 band pull aparts
10 band pass throughs
10 scapula pull ups
5 burpee pull ups
:30 HS HOLD

Muscle Up Training
2 rounds
10-20s each hold (False Grip Hang, Chin over Bar, Ring Dip, Ring Support, L-SIT ON PARALLETTES rest 20-40sec bwn holds)
2 SETS OF EACH
Kip to swing x 3-5 reps
ARCH SNAP X 2-3 REPS
Hips to bar/rings x 2-3 reps
Jump/Banded/Normal Muscle Ups 2-3 sets of 2-3 reps

Easy / recovery Pace Cardiota 20-30 minuuttia
3 kierrosta tätä läpi.
5+5 windmill
2 min ski (light pace)
5+5 weighted cossack squats
2 min light run / jog
5 bridges (gymnastic movement) Siltanosto/kaato siis liikkeenä.
2 min light bike

Accessory Work
2 rounds
10+10 BULGARIAN SPLIT SQUATS
20 BAND PULL DOWN (vihreä nauha ja keppi siitä läpi)
20 banded face pulls
20 alt hand bicep curls
rest 2 min

Loppuu yläselkään rullaile/ jumipallolla epäkäs aluetta ja forkkujen läpikäyntiä tangon kanssa.

5 rounds For Load
3 cleans + 2 front squats + 1 jerk

1a) Weighted ring dips 5x2x60%
1b) spider man push ups 4x6

EMOM 15

1 min : 6 Power Clean
2 min : 10 Push Ups
3 Min : 5-8 Strict Pull Ups

10 min distance row with partner.
Switch every 250m

10 DB snatches
10 DB thrusters
AHAP

3 min rest between sets.
AHAFA