1.) Muscle snatch + Behind the neck snatch grip push press + ohs w/5sec pause atg 4× 3+3+1
2.) Power snatch + ohs 5-6×1+3
3.) Power clean + front squat +power jerk 5-6× 1+1+2
4.) Snatch high pull 5×3
5.) Back squat 3,3,2,2,3 1rep paused

Rive ja työntö

Find a Friend and Find an Adventure!
Saturdays are good for hiking, biking, kayaking, have fun outdoors.
Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
Have a safe and fun Saturday!

You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!

4x3 @80-85%

4-5x 2+2 nousu raskas

Kipping technique for T2B

A,
1x [ 2 Clean Pulls + 1 Power Clean + 1 Split Jerk ]
1x [ 2 Clean Pulls + 1 Power Clean + 1 Split Jerk ]
1x [ 2 Clean Pulls + 1 Power Clean + 1 Split Jerk ]
1x [ 2 Clean Pulls + 1 Power Clean + 1 Split Jerk ]
1x [ 2 Clean Pulls + 1 Power Clean + 1 Split Jerk ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Teams of 3:
5 rounds for time of:
Dumbbell Bear Crawl, 22,5/15kg , 15m
10 Alternating Dumbbell Snatches@32,5/22,5kg
5 Back Squats@110/65kg

Complete in teams of 3.

Each person starts at a different exercise. Rotate only after everyone has completed the work for their exercise. Continue till each person has completed 5 full rounds

C,
5 rounds for quality of:
Farmer Carry, pick load, 15m
Each set AHAP
Midline/Carries

Accessory Work
Bar Muscle Up Training
2x5 kip to swings (lantiota tanko kohti, "polvien noston" kautta) Yritä saada
fiilis et lantion ojennus nostattaa suo ylöspäin
2x5 turning with rings (jalat maassa, kyykystä kääntö dipin ala-asentoon + dippi)
3x3 Jumping Bar Muscle Up (ota box tangon alle, ja alkuu niin että leuka tangon
tasolla kun lähdet hakemaan tätä, hae liike niin et oot kädet suorana tangon alla
ja siitä hypyn kautta nopea kääntö tangon päälle "istumaan nousu"
after these get 3-5 bar muscle ups in (time cap 8 minutes)

and if you handle bar muscle ups that way you can get couple reps in PRACTISE RING MU'S INSTEAD OF THIS

Accessory Work
3-4 rounds of :
30-40% of max reps of kipping pull ups + 30-40% of max reps of strict hspu
rest 1-2 min bwn

Accessory Work
2 rounds
20 tuck ups
20 deadbugs
20 alt leg v-ups
20+20 side plank dips
20 cossack squats
rest 1 min

Cool down
3-5 min light cardio
5/5 thread the needle with slow tempo
5 cat cow strech
1+1 min side abs streching

Miten meni eri osiot ?

3-4 rounds:

12 barbell curl
8+8 Db row
12 banded glute bridge

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi