5 rounds for quality
1-3 Wall climb
3-10 kipping pull-up
10-50 DU
Work:rest = 1:1

Lepää aina sama aika, jonka käytit yhden kierroksen tekemiseen.

Skaalaa:
Wall climb=Jää hieman kauemmaksi seinästä, mittarimato
Pull up= Jumping pull up, ring row
DU = single unders, plate hops

Nousevilla painoilla

Nousevilla painoilla

Build up to working weight on all barbell movements
* Start with power snatch and thrusters, then move to DL/HPC/PJ
+
2 rounds
30 Speed rope steps
1 Wall walk
10 Wall balls
+
Run through
30 Double-unders
5 Power snatches @ workout weight
10 Wall balls
10/7 (cal) SkiErg
6 Deadlifts @ same weight as snatches
4 Hang power cleans
2 Shoulder to overheads
1 Wall walk
3 Thrusters
5 Bar-facing burpees

3 sets:
:15-:30 Ring Support Hold
:15-:30 Bottom Of Ring Dip Hold
- Lock your arms straight and turn them out to the side. Think about keeping your pinkies tight to your body.
- Hold tension in the bottom. Don't just hit the bottom and rest
- Rest as needed

3x10 Ring Kip Swings
- Rest 1min btw sets
- Focus on keeping your legs long in the backswing and tension in your core

AMRAP 5:
Ring Muscle Ups

Front squat

12-18 (see notes) @ 82-86%, rest 3:00 between sets

= Aim to hit 12-18 reps with target weight in as few sets as possible.
* If you can get the reps done in 4 sets, you can increase the load next week
* if it takes you more than 4 sets to complete the minimum reps (12), keep the same weight next week
* If it takes you less than 4 sets to complete the top-end reps (18), go heavier next week

Barbell cycling

4 Rounds, go every 2:00

5 Hang squat snatches + 5 Overhead squats*

4 Rounds, go every 2:00
10 Power clean and jerks*

• Do your 1st set with a weight you’re confident you could do 20 unbroken repetitions w/ good form, for example, 42.5/30 kg, THEN stay with the same weight to focus on mechanics as needed OR build up load (slowly) across the sets IF you’re moving well.

Intent. Improve your hang squat snatch/PC+J cycling mechanics, rhythm and breathing = Only move up on weight IF you’re doing these well, otherwise keep working with the same load to ACCUMULATE EXCELLENT REPETITIONS. Each set is to be done unbroken..

Clean 2x3 + 3x2 + 1x1

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

Part A).
Skill Primer
Pause Muscle Clean & Press from Split Position
(5-8 sets x 2+3)

Part B).
Low Hang Clean, Pause Clean & Split Jerk
(8 sets x 1+1+1 / 55%-70%)