-Kipping 3 x 10
-Hand release kipping 3 x 7
-Pull up chin over the bar 3 x 5-10
-Chest to bar, as controlled kipping as possible 3 x 5-10
-Double kip and hip to bar 3 x3-5
-Bar MU?

assistant:
2 rounds:
30s push ups (hr, ntf)
30s rest
30s pull ups
30s rest
30s ttb
30s rest

E2MOM 10 minutes:

5x5 Two Pause Snatch Deadlift
Pause 2 seconds below knee and at top of hip.

Build up to a heavy and perfect set of 5.

In 12 minutes:
3 Hang Power Snatch

Start at empty bar and work up to heaviest triple for the day with good form.

Advanced:
1 Power Snatch
8 sets of 1 at 90% of 1RM EMOM

Amrap:

4min välein,

• 30 wall-ball (N 6kg-2,75m / M 9kg-3,05m)
• 20 box-over-jump (N 50cm / M 60cm)
• 10 raaka rinnalleveto riipusta (N 40-45-50kg… / M 60-70-80kg…)
• 5 muscle-up renkaissa

niin pitkään, kunnes kierros ei tule täyteen.

25 minutes to practice Clean&Jerk.
Practice clean pulls, cleans, dips, jerks and full c&j.
Keep it light.

Ring dip 7x1

6x3min rounds:
5 deadlifts
5 shoulder presses

Four rounds for quality:

• 1 minute ring dips
• 1 minute box jumps 60/50 cm
• 1 minute L-sit
• 1 minute wall climbs
• 1 minute rest