4x5 hang power snatch

8x 2 muscle snatch

10/side Xiao Pengs
5 Inchworms
5 Jefferson curls
5 Scapular pull-ups
8 Handstand shoulder shrugs
+
@ Empty barbell
2 Rounds
5 Strict press
5 Hang power cleans
5 Push press
5 Front squats
5 Push jerks
5 Hang squat cleans
+
2 Rounds
3 Snatch pulls
3 Hang muscle snatches
3 Overhead squats
3 Power snatches
+
Build to workout weight for all barbell movements
+
@ workout weight
250m Row
4 Push jerks
2 Hang squat cleans
250m SkiErg
2 Power snatches
4 Overhead squats

Voima
E2MOM, 3rds, As super set
8-10 Goblet squat w/ 2xKBs

WOD
AMRAP 20:
With a partner:
Max distance row
– One partner works at a time switching as needed.

E2:00 x5
5 strict press
10 back squat
-liikkeet putkeen samalla tangolla

Emom15
1: 12 alt. Db hang snatch
2: 15 air squat
3: 12 mountain climber
4: max cal
5: rest

Clean & jerk alkuun tuplia ja loput ykkösiä.

every 90 sec x 10

Power snatch into OHS + squat snatch

Catch high and ride it down. Pause 1 sec before going down. BB @~70%

4 kierrosta
- Kuulan veto/siirto lankussa x 10
- Super settinä max timanttipunnerrukset
- Yhden käden kulmasoutu / penkiltä soutu x 10/käsi
- Weiters press toispolviasennossa x 10/käsi

AMRAP 20
- Rive x 20
- DU x 25 / SU x 50
- Yhden käden heiluri x 20
- DU x25 / SU x 50
- Askelkyykky x 20
- DU x 25 / SU x 50

Gymnastics for quality
For 30min
Butterflies & muscle ups

ADVANCE
Bar & Ring muscle up

INTERMEDIATE
Butterfly pullups & C2B

BEGINNER
T2B & kipping pull-up

WOD
EMOM 8
YGIG

Preform each minute one max reps set of:

Odd: T2B
Even: pull-up, C2B or muscle ups

1 Ring MU = 4 reps
1 BMU = 3 reps
1 C2B = 2 reps
1 pull-up = 1 rep