MedBall Clean
Barbell Hang Clean
Clean

Dips/ Ring dip/ Box Dip
Toes To Bar/ Leg Raise

Workout
12-10-8-6-4-2
Hang Power Clean
Dip

500m Row, nose breathing only

Perfect Stretch video

135 min

1.Skill: HSW practice for 15 min

2.Jacked gymnastics
Ring Muscle-up Technique E3
Complete:
- 2 x 5 small swings with a t-shirt
- 2 x 5 full ring swings (still with a t-shirt)
- 3 x (2 swings + 1 hips to rings)
- 3 x (2 rear pull + 2 jumping transitions)

3.Skill: BMU practice for 10 min

4.SPP (skill/conditioning)
A. EMOM for 25 min, 5 rounds:
1) 2 BMU
2) 4 HSPU, deficit 25 kg plates + abmat
3) 6 C2B
4) 8 T2B
5) 10 pistols
157/172

5.Strength
A. Strict HPSU from 24" box
10 x 3 reps, rest 60" b.s.

B.3 rounds of:
B1. Strict seated DB press, alt. hands
3*20*15 lbs
B2. Bicep curl
10*20 12*15 12*15 lbs
B3. Side lateral raise
3*12*2.5 kg

6.5 min easy AB + mob.

FOR TIME 30.20.10

Power snatch 50/40

Ring Dips

Warm up:

2 rds:
1min. Row / Air bike
12 Air squat
9 Ring row
6 Push up

2 rds:
30s. Row/Air bike
5-8 DL
5-8 Hang power clean / Hang Power snatch
5-8 FS
5-8 Press

3 rds:
4-6 Pull up / c2b / mu
4-6 T2b
4-6 Thruster / Power snatch / Clean & jerk

Mobility...

B.
For time:
Teams of 3:
60/45 cal Row/Air bike
60 Thruster (40/30kg)
60 C2B

50/38 cal Row/Air bike
50 Power snatch (50/35kg)
50 Toes to bar

40/30 cal Row/Air bike
40 Clean and jerk (60/40kg)
40 Bar Muscle up

Time cap: 30min.

*Takakyykkytekniikka

3 x 5 takakyykky kevyellä painolla

E2M for 18min (3 sets of each):
1 – Snatch-Grip Romanian Deadlift x 8 @ 4011
2 – Ab-Wheel or Barbell Roll-Outs x 12-15
3 – Band assisted Nordic hamstring curls x6-8
+
E2M for 20min
1: Row@moderate pace
2: Double kb squat x15

MOBILITY 15MIN (UPPER BODY)

.

ACCESSORY:

3-4 rounds:

10+ 10 bulgarian squat with a band

10 + 10 Standing rotations with a band

10 Face Pull

10 Jefferson curl

1. 10 kb swing
2. 5+5 kb snatch
3. 10 goblet squat
4. 8+8 1-arm kb oh lunge
5. 10+10 Russian twist

Front Squat (3s. Pause on bottom)

4x3 60-80% 1 RM FS