Huoltavaa treeniä. Olkapääjumpat, perhosleukoja, hiptrustia ja ohs tekniikkaa

A.
Three sets, not for time, of:
Bar Muscle Ups x 3-6 reps
Freestanding Handstand Hold x 30 seconds (use assistance if needed)
Double Unders x 30-40 reps

20-15-10-5
DL #50 (Rx 60)
Pushups
Power Clean
Pullups

Rowing intervals

60x30sec/30sec rest
(1min rest after every 5:e interval)

Superkids:

3 x maksimimäärä leuanvetoja

Ninjat:

3 x 5 lisäpainorinta tankoon

4 rounds of, 2min work/2min rest:
* 10 DB snatch
* ME wall ball (max 30)

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps
(focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – Weighted V-Ups x 10-12 reps
(hold weight overhead for these sets)
Minute 3 – Strict Ring to Sternum Pull Ups x 6-8 reps

3min EMOM
3 Snatches
3min EMOM
5 Snatches
2min rest
1x10 Snatches

All Full Snatches

For time:
22 DL 70kg
200 mt farmer walking 24kg
22 thruster kb 12 kg
200 mt run
22 pull up
400 mt run
22 oh sq 30 kg
800 mt run

Otm 20
Squat clean + front squat + 2 x jerk