Abmat sit-ups

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Strict Pull-Ups

4-4-4-4-4

Go Every 2:30

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

8-8-8-8-6-6

Go every 3:00

** Strict Pull-Ups**

5-5-5-5-5

Go Every 2:30

Kipping toes to bar technique

4 rounds for quality
10 leg lifts over DB
20 banded lat pull down
10m + 10m single DB OH walking lunges

2-3 SETS FOR QUALITY
6-10 Rower Hamstring Curls
3/3 Sciatic Nerve Floss
6-10 Wall Slide
- Rest As Needed b/t Sets

A:
Halted snatch pull + halted power snatch
5x2+1 @50-60%

B:
Tempo power snatch + snatch balance

8x1+2 @easy weight

C:
Power snatch doubles 3x2 @70-75%

EMOM 15

Minute 1: Handstand Hold 0:30
Minute 2 : 8 - 10 Push Ups
Minute 3 : Easy Ergo