3 rounds, 3 sets of pull-ups, last set max reps, 5min rest

A,
Hang Muscle Clean + Low Hang Muscle Clean + Push Press
(5-6 sets 1+1+1)

B,
Hang Power Clean + Low Hang Power Clean + Push Jerk
(5-6 sets 1+1+1)

C,
2 Position Pause Clean Pull
(4 sets x 3 reps)

ACCESSORY

3x
10+10 kulmasoutu kahvakuulalla
10 viparit sivulle
5-10 dippiä tangolla

Gymnastics

Pistol squat technique
10min

Ring muscle ups & progressions

Through out the RMU quality workout, preform 10 pistol squats (or scaled movements) E5mom.

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

For time

• 15 GHD back extensions
• 25 AbMat sit-ups
• 50 double-unders

clean & jerk practice, then up to heavy

6' AMRAP
12 KB swing @20/12kg
9 KB thruster
6/6 russian twist

Part A).
Skill Primer
Low Hang Muscle Clean, Front Squat & Pause Split Jerk (5-8 sets x 2+2+2 / 0:03 pause in split)

Part B).
Low Hang Clean, Hang Clean & Split Jerk
(8 sets x 1+1+1 / 60%-75%)

Päivän raskas ykkönen tempaus

3x5, 3x4, 3x3