Hollow body hold TABATA

superset, 6x
5/5 one arm ring row
2-3 kipping pull up/ kip swing

Etukyykyn ykkösmaksimi
Vapaa aika ja toistot

4 sets of:

1 clean pull + 3 dip clean pull + 1 hang clean pull (below the knee) @80% 1RM power clean

After each set do 3 jumps
3 back squat jumps @25-35% of 1RM back squat

10 min E2MOM:
• 1 Power Clean
• 1 Cluster
Every 2 min for 10 min (5 rounds), perform 1 rep of each movement. Start with 50% of 1RM for cluster and increase by 10% each round to finish around 90%.

3 tng pc @ 80kg

AMRAP10
10 hpc @ 60kg
10 ring dip (5 strict, 5 with small jump)
4 rounds+15reps

Run 21,1km

For time
50 power cleans

• 50 power cleans at 125 lb for females and 185 lb for males

Stimulus and Strategy
Today’s workout is straightforward — simply move through the power cleans as quickly as possible. The loading of the barbell is meant to be moderate to heavy. This means some may choose to perform singles for all their reps, while others may be able to complete several sets of touch-and-go reps. Either way, a good goal is aiming to complete 5 reps or more per minute. When you are taking a break, don’t let that bar sit there for too long; get your hands back on the bar quickly.

TRICEPS / NARROW BENCH PRESS + PUSH JERK IN SNATCH
2-3× 3+3@moderate weight *RPE8-9, 1-2 reps left, rest btw sets 2-3min

*tee PUSH JERK IN SNATCH heti PENKIN perään
*jos ei liikkuvuus anna tehdä kyykyssä tee seisten SNATCH PUSH JERK

JERK

A) E2MOM Until Days Technical Heavy:

• 1 Split Jerk

B) Push Press

• 5x3 @80-85% *Rest 2-3min Between Sets

PUSH AND PULL

Amrap 10min:

• 1-2-3-4-5-6... Rope Climb
• 75 DU
• 5-10-15-20-25... Kipping Hspu

ACCESSORIES

A) 3-4x For Quality:

• 10 DB Z-Press
• 1 Set Of Banded Pull Up (Vihree Kumppari)

B) 3-4x For Quality:

• 10-15 Legs Raised Ring Row
• 10 Lu Raise (2x Plate)

C) Optional 3-4x:

• 10/10 Seated DB Bicep Curl
• 20-23 Banded Tricep Ext

For time:
21-15-9 Devil's Presses 2x15/10kg
21-15-9 Box Jumps 60/50cm
42-30-18 DU