5 Sets:
3 High Hang Power Snatches
Sets 1-2: @60%
Sets 3-4: @65%
Set 5: @70%
- Rest as needed btw sets

30 min for quality

GHDSU 10
Crossovers 20
Pistol squat alt 8
Rest 1 min

15 min easy pace rowing

Bar MU drills – 2 to 3 rounds of:
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip extension)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps
+
Thruster warm-up – 2 @ empty barbell
3 Hang muscle clean
3 Strict press
3 Hang power clean
3 Front squats
3 Push press
3 Thrusters
+
Snatch warm-up – 2 @ empty barbell
3 Hang muscle snatch
3 Overhead squats
3 Hang power snatch
3 Snatch balance
3 Hang squat snatches
+
Build to workout weight for thrusters and squat snatches
* Practice few sets of wall walks and bar muscle-ups between weights
+
@ workout weight
200m Run
5 Thrusters
3 Bar muscle-ups
3 Squat snatches
2 Wall walks

Ring Muscle-up Drills / Capacity

2 to 3 rounds of:
5 Back support slide throughs
3 Single leg transition drill
5 Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a straddle v-up snap (or Straight leg v-up snap)

Jerk dip

3 x 4 @ 95+%1RM jerk, go every 2:00-3:00

– This drill (when done correctly) will help you develop your dip position and ability to change direction from dip to drive in the jerk.
– The dip speed on this exercise may end up being a little faster than your actual jerk dip.
– The goal is to get the bar to move to the bottom of the dip very quickly, then abruptly stopping the moment of the bar, all while keeping the bar connected to the shoulders
– Do not extend up aggressively like you would a regular jerk, but rather recover normally between reps

2 rounds
5/side Half-kneeling bottom-up presses
10 Tension swings
5 Deck squats
+
2 rounds
5/way Scapular rolls
10 Handstand shoulder taps
5 Kneeling jumps
+
2 rounds @ increasing pace
200m Run
2 Wall walks
6 Chest-to-bar pull-ups
8 Wall balls
– rest 1:00 between rounds –

Ylöstyöntö

Hang muscle clean
3-5 x 3

Clean pull + hang clean + jerk
4-5 x 1 + 2 + 1

Power clean
4x 2

1:30/1:00/0:30 of each @ increasing pace
1) BikeErg
2) SkiErg
+
2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
+
2 rounds
8 Handstand shoulder shrugs
8 Tension swings
4/side KB windmills
+
Build to workout weight for DB snatches and DB hang clean and jerks
* practice few sets of burpee box jump overs AND 1-2 Rounds of toes-to-bars prep:
8 Supine hollow hold w/ double leg extensions overhead
8 Standing straight arm lat pull-downs
4 TTB timing drill (open, jump, pull & snap to bar)
4 Tension swings + 4 Kipping knee raises
+
@ workout weight
10/7 (cal) SkiErg
6 DB snatches, alt
6 Toes-to-bars
10/7 (cal) BikeErg
6 Burpee box jump overs
6 DB Hang clean and jerks

LÄMMITTELY

2 Kierrosta, :40s töitä / :20s lepo
1) Penkkipunnerrus käsipainoilla
2) Kuminauhan veto ylhäältä alas (kuin ylätalja)
3) Vuorikiipeilijä
4) Romanialainen maastaveto levytangolla
5) Dball nosto hartialle + 2 askelkyykkyä vuorojaloin

Valitse sopivat painot lämpöjen aikana

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KUNTOHARJOITUS

4 Kierrosta, :40s töitä / :20s lepo
1) Penkkipunnerrus käsipainoilla
2) Kuminauhan veto ylhäältä alas (kuin ylätalja)
3) Vuorikiipeilijä
4) Romanialainen maastaveto levytangolla
5) Dball nosto hartialle + 2 askelkyykkyä vuorojaloin
6) Lepo

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HUOMIOITA

Viikko starttaa perinteisellä, tasaisella kattauksella liikkeitä, joilla kuormataan koko kroppa. Tähtää keskiraskaisiin painoihin siten, että saat tehtyä töitä koko työajan läpi. Voit nostaa kuormia joka kierros hieman isommaksi ja siten puristaa mehut kunnolla irti lihaksista.

A)

3 kierrosta 2.30min ON 15s OFF

1) Kone
2) Amrap: 2-4-6...
Vauhtipunnerrus tangolla ja Eturäkkilunge
3) Burpee Viivajuoksu
RPE 7-8

B)
2x amrap 5min 3min tauko
1) 7cal+ 10 Seinäpalloa
2) 24m Farmarikävely + 20 Vuorikiipeilijä
RPE 8-9

C)
Easy kone
Rintarangan avausta
Reisien venytyksiä