Kipping pull up

Back Squat.

2-3sets:

4 high box jump
8+8 bulgarian split squat
12 GHD hip extension

3 rnds
10 Box pistols
20 Rocking plank
10 Bulgarian split squat
20 Arch rock
10 Goblet squat 16/12kg
20 Side crunches

Snatch

6 x 2 @ 75-85%, go every 1:00-1:30

– Do your first set @ 75%1RM set and then build up within the percent range
– Drop the bar between each rep, reset and go
– Drive through the floor to full extension, aggressive pull-under, and stable overhead lockout. Focus on consistent bar path and receiving depth.

• 1 set of 3 reps at 60% NT1RM
• 1 set of 3 reps at 67.5% NT1RM
• 5 sets of 3 reps at 72.5% NT1RM
• 1 set of 3+ reps at 72.5% NT1RM

For Time
50 Air Squats
10 Burpees
40 Sit-ups
10 Burpees
30 Walking Lunges
10 Burpees
20 Push-Ups
10 Burpees
10 Pull-Ups
10 Burpees
20 Push-Ups
10 Burpees
30 Walking Lunges
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

5 x 3

Every 5minx4
400m run
10 kb thruster @2x20kg
15 t2b
15 kb deadlift

• kuulin huhuu että juoksu ja kuulahommia tiedossa viikonloppuna!

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top