Warm-up

Every 2 mins x 6:
2-4 strict HSPU

Every 2,5 mins x 5:
2 wall walk
15 sec nose-to-wall hold

For time:
4 Rounds of:
8 kipping HSPU
15 wall ball
12 burpee box jump over

5 Rounds for total reps

Set of Bar muscle-ups
1000m Bike Erg

Intent. Work on your bar muscle-up capacity. Aim for a big (but not max) set each round, then recover while you’re biking. The bike should be at a fairly easy pace to allow you to recover in time for your next set. Aim to walk to the bar, jump up and go ( = work on your transitions). Keep chalk on the bike for a smoother transition.

Movement options.
Bar muscle-up → Jumping bar muscle-ups with hip snaps → Glide hip snap to the bar drill

Power clean and push jerk

10-9-8-7-6-5-4-3-2-1 Power clean
1-2-3-4-5-6-7-8-9-10 Push jerk

– Rest as needed between rounds –

Each round is to be done unbroken as touch-and-go (i.e. 10 PC + 1 PJ, 9 PC + 2 PJ, 8 PC + 3 PJ etc.)
Note. This is a repeat from 2-weeks ago, aim to improve your timing and rhythm from last time. You can also go slightly heavier IF moving well in the warm-up.

Intent. Work on maintaining your technique and rhythm on longer sets (each set is 11 total of reps). Aim to connect each rep together smoothly and pay special attention to transition from cleans to jerks. Your success here is measured on quality not time = don’t rush the sets or rests, focus on moving well.

Weight. Choose a load you can move well with, between 40-55%1RM PC+J

E75s x16
4 sets: 3 power clean
4 sets: 2 power clean
4 sets: 1 power clean
4 sets: 3 power clean
DnG

Deadlift

E3MOM X5

• 6 DL @70-75% (deadstop toistojen välissä)

Strength EMOM

EMOM 16:

1: 10 DB Bench Press
2: 1 Legless RC + 1-2 RC
3: 12 Heavy KB Swing @28-32kg
4: 1 Set of rMU

Optional Engine

E6MOM X4-5:

• 200m Run
• 75 DU
• 200m Run
• 15 Burpee Pull Up

Accessories

4 Rounds For Quality:

• 10/10 KB Gorilla Row
• 10/10 DB Hammer Curl
• 10-15 Ring Push Up + Plank Hold

E3mom for 5 rounds
Find your clean 1 rep max
3-2-1-1-1 reps

Then
3 rounds of

10 Bent over Y raises
10 Bicep curls
10 floor press
10 renegade row

EMOM 10 (0:40 work / 0:20 rest)

1) Handstand push-ups*
2) Single-leg squats, alternating

• Choose a variation that is challenging but where you can do consistent sets through the EMOM. See movement options below

6 Punnerrus + 6 Vauhtipunnerrus
X5

Snatch

A) E90SEC Untill Days Technical Heavy

• 1 Squat Snatch

B) 1min On/2min Off X3:

• AMRAP Snatch @70% From days max

Squats

A) Back Squat

• Build Up To Days Heavy @90-95% (pieni vara)

B) Back Squat Backoff Sets

• 2x2 @75-80%

*rest 3min between sets

Metcon

3-4 Sets Of:

-15 T2B
- 10 DB Snatch @22.5kg
- 12 T2B
- 5 DB Snatch @25kg
- 9 T2B
- 20 cal Row

rest 4min between sets

Accessories

3-4 Rounda For Quality:

• 10-15 Feet Raised Ring Row
• 20-30 Banded Tricep Ext
• 10-15 Seated DB Lateral Raise

Emomx15

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