Joka toinen minuutti 5 x ring dip ja 10 x pull up.

Front squat

3 rounds From Time :
42 Cal Bike Erg
21 Hand Release Push-Ups
30 Cal Bike Erg
15 Strict Ring Dips
18 Cal Bike Erg
9 Strict Handstand Push-Ups

Gwen"
with a running clock...
A. at the 0:00 complete 15 Unbroken Clean and Jerks
B. at the 7:00 complete 12 Unbroken Clean and Jerks
C. at the 14:00 complete 9 Unbroken Clean and Jerks

Emom 13min Power Jerk

Total 120 min
Dynamic warm up: hyppyjä ja loikkia, pallonheitot: slam ball, vatsaliike, selkäliike, wall ball
mobility

A.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
Load should be secondary to perfect mechanics.
25 27.5 30 32.5 35 37.5 40 42.5 45 47.5 PR! :)

B.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat + Jerk
*Sets 1-2 – 70-75%
*Sets 3-4 – 80-85%
*Sets 5-6 – 90-95%
*Sets 7-8 – 95+%

C.
Every four minutes, for 24 minutes (6 sets) of: > 6 minutes, for 30 minutes
Row 500 Meters (ladies – 400 Meters) > 300 m
15 Chest-to-Bar Pull-Ups > 12
10 Push Press (155/105 lbs) = 47 kg > 37.5 kg
Results: 3.28, 3.36, 3.52, 3.51, 3.50
Avg/max HR 173/190

D.
5 min row
2 sets of:
15 GHD sit ups @1010
10 GHD hip extensions @1012
Pull up practice for 30 reps

Push jerk

10 minute EMOM
1 power clean starting @ 65%
Increase every min. No misses (215)

For time:
30 power cleans 70% of above weight (150)
50 straight leg sit ups

5 rounds for time:
- 5 squat clean at 100kg
- 50 DU

Pack
For time:
25 Sit-ups
1 Muscle-up progressions or 3 pull ups and 3 dips
20 Sit-ups
2 Muscle-ups progressions or 6 pull ups and 6 dips
15 Sit-ups
3 Muscle-ups progressions or 9 pull ups and 9 dips
10 Sit-ups
4 Muscle-ups progressions or 12 pull ups and 1 dips
5 Sit-ups
5 Muscle- ups progressions or 15 pull ups and 15 dips