90 min

WU for 5 min

Skillwork: MU practice for 45 min
False grip, hanging at rings, turning at rings

A. not done

B.
For time:
50 Chest-to-Bar Pull-Ups
Result: 9.12

C.
Four sets of: > 3
Run 800 Meters > 750 m
15 Burpees
30 Kettlebell Swings (32/24 kg)
Rest 4 minutes
Results: 6.14, 6.19, 6.25
167/190

20 RPT

2 SQUAT CLEAN
3 STRICT PULL UPS
4 KB CLEAN
5 HAND RELEASE PUSH UP

185lb Deadlift
Body Weight Pushup

Clean high pull 10x2

120 min

Skillwork: HSW practice for 15 min
Skillwork: MU practice for 15 min

A.
Three sets, not for time, of:
Muscle-Ups x 3-6 reps > not done
Nose-to-Wall Handstand Hold x 60-90 seconds > 45, 45, 60
L-Sit x 30-60 seconds > 20, 20, 30

B.
Three sets of:
Jerk Balance x 3 reps
Rest as needed
15 25 35

C.
Jerk
*Set 1 – 3 reps @ 60% 37.5
*Set 2 – 2 reps @ 70% 45
*Set 3 – 2 reps @ 80% 50
*Sets 4-8 – 1 rep @ 90+% 52.5 55 57.5 60 62.5 65 PR! :)
Rest as needed

D.
Three sets for max reps of:
30 seconds of Handstand Push-Ups 5+4+2 = 11 rxd
30 seconds of Rest

Followed immediately by…

Three sets for max reps of:
30 seconds of Stationary Dips 7+5+4 = 16
30 seconds of Rest

Followed immediately by…

Three sets for max reps of:
30 seconds of Push-Ups 8+6+6 = 20
30 seconds of Rest

Total 47 reps
Followed immediately by…

For time:
Row 1000 Meters
4.03.3, 2.01.7/500m

E. MU turn + dip x 10 reps (purple band)
Seated DB press 7x20 10x15 10x15 lbs

Clean&jerk koko tunti

• Same weight
• 3min rest

Rest 1,5min
Heavy weight but quality form

10min
1) 12 ttb
2) 12 pistols

10min
1) 10 ttb
2) 10 pistols

21-15-9 reps for time of:
- Power snatch (50/35 kgs).
- Bar facing burpees.
- Toes to rings.

** Time cap: 12 min.