30 du
8 dumbbel power cleans 22.5kg
8 stoh 22.5kg

Pressi Te-otteella 3x5

Raakatempaus + tempaus (raan %)
2+1@70%
2+1@75%
2+1@80%
2+1@85%
2+1 max

VAPU Te-otteella + valakyykky
3+1@75%
3+1@80%
3+1@85%
3+1 max

Etukyykky
3@80%
3@85%
3@90%

Sunday morning WOD at Empowered Fit
Circuit Training and Body weight Exercises

Amrap 5'
15m double dumbell front rack walking lunge
12 bar mu
9 double dumbell hang power clean
Rest 5'
Amrap 5'
15m double dumbell Front rack walking lunge
12 ctb
9 double dumbell hang power clean
Rest 5'
Amrap 5'
15m double dumbell Front rack walking lunge
12 pull up
9 double dumbell hang power clean

Dumbell 22.5kg
Ogni 1.5m di lunge=1 rep

Cool down

5 min lacrosse-pallolla selkä läpi
5 min lacrosse-pallolla forkut läpi

Core:
1 min lankku punnerrusasennossa
1 min lankku perusasennossa
30 sek/puoli lankku kylkiasennossa

Tehdään tunnin jälkeen omatoimisesti.

Find your 1RM squat clean & push Jerk

*progressive
* banded assistance

Running WOD

OH press 5,5,4,4,4
4 x (Back squat 8 +squat jump*3)
3 x (10 bench dip + 10*TRX curl + 10* SB pass)

Morning: 45 min
A. 30 min of: 1.5 min walking, 1 min running
123/146
B. 15 min mobility work

Afternoon: 110 min
1.Jacked gymnastics
A. 3 rounds:
- 12 scap push-ups
- 12 scap pull-ups
2 rounds:
- 80% ring support hold
- 15 ring rows

B. Bar Muscle-up Skill Work
Kip Swings + Bottom 1/2 Straight Leg TTB + 3/4 Straight Leg TTB + Full Straight Leg TTB (B x (3+3+3+3), rest as needed)

C. Bar Muscle-up Technique A1
Complete (reps changed)
- 2 x 1 jump to arch
- 2 x 1 high pull
- 5 x 1 hips to bar
- 11 x 1 bar muscle-ups

2.Skill: HSW practice for 15 min

3.ATP workout