Polvivaivaselle:

DEADLIFT

1x4
2x3
2x2

• kasvata painoo kun toistot vähenee mut aloita itsevarmasta

5 Rounds, go every 2:00 (1:30 work / 0:30 rest)

Set of bar muscle-ups
Handstand walk w/ pirouette every 3m in the remaining time

Flow. Start each 2:00 window with a big set of bar muscle ups then as many HSWs w/ pirouette in the remaining time of 1:30 as you can, then rest 0:30 before the next round.
S*core. Bar muscle-up total reps + HSW total reps (3m w/ pirouette = rep)*

Intent. Work on your bar muscle-up and HSW capacity. You’ll need to account for short rest (most likely) after the bMU before the HSWs and that if you go for a really big set on the bMU, it might take more out of the HSW. So there is a bit of a tactical practice component here as well.

8.6. Tempaus

A. Lämpö
3-4x 3+3+3
Veto, pysäytys polven yläpuolella
Voimatempaus riipusta polven alapuolelta
Valakyykky

B. Työsarja 1
6-8x 1+1
Tempaus
Tempaus riipusta polven alapuolelta

C. Työsarja 2
5-6x 1+1+1
Veto
Raaka tempaus
Raaka tempaus riipusta polven yläpuolelta

D. Vedot 4x5
TAI
Raaka leuanveto 4x8 (kumppari avuks, jos tarve!)

• 1 squat snatch Build to heavy

4x5 hang power snatch

Deadlift 5 x 10 @60%

10/side Xiao Pengs
5 Inchworms
5 Jefferson curls
5 Scapular pull-ups
8 Handstand shoulder shrugs
+
@ Empty barbell
2 Rounds
5 Strict press
5 Hang power cleans
5 Push press
5 Front squats
5 Push jerks
5 Hang squat cleans
+
2 Rounds
3 Snatch pulls
3 Hang muscle snatches
3 Overhead squats
3 Power snatches
+
Build to workout weight for all barbell movements
+
@ workout weight
250m Row
4 Push jerks
2 Hang squat cleans
250m SkiErg
2 Power snatches
4 Overhead squats

WU
Juoksua ulkona, joten lenkkarit mukaan!

CF

20x
40sek on, 20 sek off
1. 2xKB C&J
2. Bike
3. 2xKB snatch
4. Bike
5. Bear hug carry
Rest 3-4min

20x
40sek on, 20 sek off
1. Lunge jumps
2. HSPU variation, ~2sets
3. Burbee box jump
4. BMU, 1-2sets
5. V-ups

Part A).
Skill Primer
Hang Muscle Clean, Push Press & BTN Split Jerk
(5-8 sets x 2+2+2)

Part B).
Halted Clean Deadlift, Hang Clean & Pause Split Jerk
(8 sets x 1+2+1 / 55%-70% 0:03 pause in split)

Voima
E2MOM, 3rds, As super set
8-10 Goblet squat w/ 2xKBs

WOD
AMRAP 20:
With a partner:
Max distance row
– One partner works at a time switching as needed.