Push jerk, five sets of heavy two.

10 x Every 1:30

1 Hang Snatch + OHS
*Start with 50-60% of your 1RM snatch/ohs, and continue building up to technical heavy

6 x alkavalla 2 minuutilla

1 tempaus taskusta + 1 tempaus riipusta, pidä paino maltillisena

For Quality 40 minutes :

5 - 8 Dumbbell Floor Press
8 - 12 KB Chinese Row
12 - 15 Banded Knee Raise
10 - 12 Barbell Biceps Curls
10 Back Squat ( floor )

Skill (quality)
Muscle-up

Metcon (quality)
EMOM for 10 minutes of: 1-5 muscle-ups

Accessory:
4 Rounds of:
10+10 Sideplank with a twist
20 Banded abcrunches

Metcon (time)

For time:
10 Strict press
10 OHS
20 Push press
20 Front squats
30 Push jerk
30 Back squats

M: 50kg N: 35kg

Timecap: 12 minutes

Metcon (reps)
5x 2min rounds:
200m run
ME calories row

2min rest between rounds

Metcon (time)

With partner 2 rounds for time:

30 Kettlebell snatches (15/15), 24/16kg
60m walking lunge (6x10m) with kettlebell in front rack

*YGIG

Timecap: 16 minutes.

Finisher: Tabata sit-ups

Metcon (time)

”Hansen”

Five rounds for time of:
30 KBS 32/24kg
30 Burpees
30 GHD sit-ups

Timecap: 30 minutes

Accessory:

Spend 20-30 min stretching shoulders and hips

”Elizabeth”

Metcon (time)

21-15-9 reps for time of:
Squat cleans 60/40kg
Ring-dips

Timecap: 12 minutes