Strict pull ups

Warm up

A) 3 rounds
1min erg
10s active squat hold
10 side squat
8-10 banded pull-down
5 push-up to downdog

B) 3-5 sets increasing weights in front squat

Workout

A) Front squat
5x4 @78-81%
2,5-3min rest between the sets

B) 6/4/4/4 pull-up
Rest 2min

C) EMOM12
1. 40s push-up
2. 8-10 one arm ring row (right)
3. 8-10 one arm ring row (left)
4. 40s slow KB goblet squat

Build by feel:
1 Power Snatch

C2B

5 rounds for time:
600m bike
6-8 c2b
10 alt. Db snatch @22.5kg

GYMNASTICS

3 rounds for quality
5-7m hsw / 3 wall walk
30 DU
15 t2b

-rest 2min-

3 rounds for quality
2 rope climb
30 DU
8 hspu

• rest 2min-

3 rounds for quality
8 kb box step overs @2x20kg
30 DU
8 kb hang clean & jerk @2x20kg

Hi hang-hang-squat clean-jerk
3 high jumps at high box

EMOM for 4 rounds:
1) Landmine twists
2) Bicycle crunches
3) Oblique heel touches
4) Rest

Clean & Jerk
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85% of 1RM
Add weight to 1 rep

10 min E2MOM:
• 3-point power snatch

Nousevilla painoilla. Lepää sarjojen välissä n. 60s.