4x4 Strict chin up.

4x8 Strict kb or dB Press

Rotate between the two and go Ahap

12 min EMOM

*Odd: 3 hang muscle snatch, 50 % of 1 snatch 1 RM
*Even: 5 ring dip

Scaling ring dip
Up: Add weight
Down: Less reps/ Static dip/ ring push up/ push up

Metcon (time)

For time 21-15-9 reps of:

DB Thrusters
Toes to bar

M: 22,5kg W: 15kg DB’s

Timecap: 6 minutes

Accessory:

Banded press, 4-5 x 15-20
Banded pull apart, 4-5 x 15-20
1-Arm plank, 4 x 20-30s/arm

Rest 1 min between sets

High Hang squat clean + squat clean above knee + jerk

10 x (1+1+1)@70-85% (Jerk)

SO 1:30

Every 1 min for 15 mins: Snatch
2 Snatches, 60% 1RM

1..2..3..4..5..
Power Snatch 50/35kg,
10 Wallballs after each set of power snatches.

2 clean pulls + 2 squat cleans + 2 split jerks

4 sets with same weight
75-80% of 1RM
-no need to be TNG, you can drop between the reps
-pieni korotus viime viikkoiseen

Lisää painoja viime viikosta.

3 rounds AQAP

30 box jumps
15 halting wall balls
1 min hollow hold

halt 1 sec at the bottom of the squat. Maintain the proper upright squat position, hold the ball over the chest! If you can't do that, switch to lighter medball!

Back Squat
5x5 AHAP