21-15-9

overhead squats
ring L-pullups

Split Jerk
10 x 10 FQ

Rest day

Iltapäivällä lihashuolto JH 60 min.

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