Skill practise: Kipping pullup progressions

Practise may include:
- Hollow/arch body position
- Bar swing
- Kipping pullup
- Kipping CTB
- Bar Muscle up
- ...
- Butterfly pullup
- Butterfly CTB

4 x alkavalla 3 minuutilla

15-20 seinäpallo
20-30 tuplanaruhyppy

Jälleen intervalliin lähdetään hyökkäämään reippaasti, pyri olemaan valmis noin minuutin jälkeen.

5 Squat cleans 80/50kg
10 strict HSPU
15 t2b
20/15 cal machine

2 minutes rest

TC 28 Minutes

Post time when complete.

Weighted Strict Ring Dips

Banded Ring Dips : 3-2-2-2-2
10+ Unbroken : 4-4-4-3-2

Front Squat

3 x 4 x 70%
1 x 3 x 75%
1 x 2 x 80%

Sendoff 3:30

Between sets 7 Sots Press

AMRAP 7

4 Pull Ups
3 Hang Clean 60/42,5kg

AMRAP 6
12 Wall Balls
9 Power Cleans 60/40kg
6 Toes-to-bar

Rest 3min

AMRAP 6
12 Push Jerks 60/40kg
9 Front Squats 60/40kg
6 C2B Pullups

5x

1 stop split jerk + 1 split jerk

70-80% C&J max.

6x

1 hang power clean + 1 power clean + 1 hang clean + 1 clean

60-70% C&J max.

4 Rounds of
6 Hang Power Cleans 60/40kg
8 Front Squats
10 Bar Facing Burpees
12 Toes-to-bar