Barbell bicep curl 3x8

E2:00 x5
3-3-3-2-2 back squat

Strict ring muscle-up prep 2 to 3 rounds

3Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
5 Back support slide throughs
3 Box Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)

Snatch

A) Build to a max in Power Snatch

B) Every 90 sec x 3 sets 1 Power Snatch @90% of the weight that you hit for the single.

C) Every 90 sec x 3 sets 2 (1.1) Power Snatch @80% of the weight that you hit for the single.

D) Every 90 sec x 3 sets 3 (1.1.1) Power Snatch @70% of the weight that you hit for the single

Snatch Panda Pull
(Optional)

• 3x3 @100-110%

Metcon

4 sets of: 2 min On / 1:00 min Off

• 3 Wall walks*
  
• 6 High box jumps
• Max Rope-climbs in remaining time

*Add 1 wall walk each round

Accessories

A) Core 4x For Quality:

• 30-45s GHD Oblique Twist W/plate
• 20-30 V-Up
• 30/30s Side Plank *Rest as needed

B) Optional
3-4x For Quality:

• 10/10 DB Hammer Curl
• 15-20 DB Skull Crusher

Maximum sit outs in 2 min.
Female -49, minimum 90.

2-3sets:

40+40m s.a farmer carry
10-15 snowangel

Lepo n. 1min.

For time

• 21 thrusters (♀ 65 lb, ♂ 95 lb)
• 21 lateral burpees over the bar
• 15 thrusters (♀ 65 lb, ♂ 95 lb)
• 15 lateral burpees over the bar
• 9 thrusters (♀ 65 lb, ♂ 95 lb)
• 9 lateral burpees over the bar

Hiotaan tempaustekniikkaa

-tempaus sylistä
-tempaus polven päältä
-tempaus maasta

Lepo n. 1min välissä