work up to a heavy single Halting Squat Snatch (Pause below knees for 2 seconds)

Clean & Jerk 6x3 working sets

120 min
Warm up EMOM12 + 14 m HSW
1.Own skill
A. Bfly pull up practice for 25 min
- Progressions
- Practice sets: 7 x 5 reps

2.JG PP 9.10.2018
A. 6 rounds: > 5 rounds, tekniikka hukassa
- 7 butterfly pull ups
-40 s. recovery pace box assisted butterfly pull ups

B. 6 rounds:
- 8 kipping HSPU
- 40 s. recovery pace thrusters with a PVC pipe

3.Stregth
A. Bench press
5x5 @ 50X1 Tempo
- Build to a heavy set of 5. Respect the tempo!
25 30 35 37.5 37.5

B. Weighted chest to bar
- 5 RM in 15 minutes

Tempaus 3@70%, 2@75%, 2@80%, 1@85%, 1@88%, 3x1@90%, 2@85%

Rive + työntö 3x(1+1)@70%, 2x1+1)@75%, 2x(1+1)@80%, 1+1@85%, 1+1@88%, 3x(1+1)@90%, 1+1@80%

Etukyykky 5@73%, 4@78%, 3@83%, 3@88%

Clean 3-3-3-3-3-3-3 reps

Shoulder Press 5-5-5-5-5

Warm-up:
Lunge Complex

WOD:
For time:
10! Renegade Row @ 40lbs
1! Overhead Sit-up @ 10lbs

100 Burpee Challenge Day37

1 C&J @ 62,5kg
2 Muscle Ups
3 Box Jumps @ 24"
4 Deadlift @ 62,5kg
5 Burpees
6 Pistols
7 Hand Release Pushups
8 Toes 2 Bar
9 Wall Ball Shots
10 Chest 2 Bar pullups
11 D-Ball over shoulder @ 40kg
12 Front Squats @ 62,5kg

Morning: 60 min
A. Aerobic work, 3 rounds:
8 min Ski
2 min rest
8 min Bike
2 min rest
122/143, NB only

Evening: 150 min
Warm up EMOM14 + 10 m HSW
1.Own skill
- BMU practice for 10 min
- 6 x 2 = 12 reps

2.JG PP 10.10.2018
A. Complete:
- 3 x 5 ring swing
- 3 x 5 rocking arch
- 3 x 5 box assisted HTR
- 5 x 1 HTR
- 3 x 10 floor assisted strict muscle up
- 2 x 3 turn with band
- 3 x 1 MU as.
- 2 x 1 MU + 3 fails
- Total of 5 MU
C. 3 rounds:
- 60 s. straight arm plank hold

3.Weightlifting
A. Snatch from blocks warm up:
3-4 sets of: Snatch high pull to chin + Muscle snatch
25 25 25 kg
B. Snatch from blocks (above the knee)
Build to daily 3 RM

2.Strength
A. Front squat 3x1 @ 85%
- Rest as needed
75 75 75 kg

B. Accessory
B1. Barbell hip thrust
3x10 @ medium weight - 55 kg
B2. Three point row
3x10 @ medium weight - 35 lbs