Bench press and 8x chin ups

3 rounds:

10+10 x front feet elevated split squats with DB's
30s reverse plank

*rest 1:30

Lepää jalkojen välissä n.30s. ja kierrosten välissä n. 1min

3 high box jumps
5+5 single leg db snatch
5-10 push-ups
0:30 plank hold

For time

• 100 strict handstand push-ups

3 rounds of:
10 dumbbell push-ups
10 dumbbell hang power cleans
20 double-unders / 50 single unders

rest 1min, then:

3 rounds of:
10 dumbbell push-ups
10 dumbbell shoulder-to-overheads
20 double-unders / 50 single unders

Time cap: 12min

WARM UP 10-15MIN

20m OH WALKING LUNGE *plate
20× RUSSIAN TWIST
5+5 / side HALO from SPLIT POSITION *plate
15× FROG STRETCH

video:

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SNATCH DEADLIFT to POWER POSITION + SNATCH HIGH PULL from POWER POSITION +
TALL SNATCH *high pull - pause in dip position for 1-2 seconds, *tall - flat footed

2x 2+2+2@barbell, rest btw sets 1min

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NINJA POWER SNATCH from POWER POSITION + NINJA SNATCH from POWER POSITION + SNATCH BALANCE *ninja snatch - pause in dip position for 1-2 seconds, *ninja - no feet 2x 1+1+3@barbell, rest btw sets 1min,

1+1+3@up to 60%, 2× 1+1+1@65%, sn-%, rest btw sets 2min

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CLEAN DEADLIFT to POWER POSITION + CLEAN HIGH PULL from POWER POSITION + TALL CLEAN + POWER JERK *high pull - pause in dip position for 1-2 seconds, *tall - flat footed

2x 2+2+2+3@barbell, rest btw sets 1min

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NINJA POWER CLEAN from POWER POSITION + NINJA CLEAN from POWER POSITION + PAUSE POWER JERK + SPLIT JERK *ninja clean & pause power jerk - pause in dip position for 1-2 seconds, *ninja=no feet

2x 1+1+1+1@barbell, rest btw sets 1min, 1+1+1+1@up to 60%, 2× 1+1+1+1@65%, jerk-%, rest btw sets 2min

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FRONT SQUAT + BACK SQUAT
3+2@up to 70%, fs-%, rest btw sets 2-3min

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SNATCH PULL
3×3@70%, 2×2@75%, sn-%, rest btw sets 2min

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video: SNATCH DEADLIFT to POWER POSITION

video: SNATCH PULL from POWER POSITION - videolla normaali veto - tee high pull

video: SNATCH from POWER POSITION videolla jalan irrotuksella - tee ninja = no feet Bend at the knees only with a vertical trunk just as you would for a jerk, keeping the bar tight against your hips. Pause in this dip position for 1-2 seconds, then drive straight up out of the dip with the legs and complete a snatch as you would otherwise, focusing on complete vertical leg drive and keeping the bar as close as possible throughout the finish and pull under.

video: CLEAN DEADLIFT to POWER POSITION - videolla normaali veto - tee high pull

video: CLEAN from POWER POSITION videolla jalan irrotuksella - tee ninja = no feet

3 rounds for quality

10 Blackburns
5 e/side 90/90 to external rotation
10m Inchworms
5-minute Bike or Row

3 rounds for quality
10 Table top raises
5 e/side Elevated ankle lunges
10 Strict high pulls e/side
5-minute Bike or Row

2 rounds for time with partner:
800m run - both run
300 du - ygig
100 wall ball - ygig
60 t2b - ygig

Rpe 4.5

TC 35min

Huom! Parin kanssa tehtävä treeni. Jokainen pari valitsee toistomäärät ja liikkeet oman tason mukaan. Liikkeet pitää olla sellaiset, että pystyy tekemään laadukkaita tasaisia settejä eikä toisen parista tarvitse odottaa liian pitkään. Skaalaukset: du - reps - su wall ball - paino - reps t2b - reps - t2r - leg/knee raises

30' AMRAP w. partner

Buy in: 1000m <a href='/journal/movements/801'>row</a>

Then AMRAP:
20 <a href='/journal/movements/52'>box jump</a> 
30 cal <a href='/journal/movements/801'>row</a> 
40 <a href='/journal/movements/920'>KB swing</a> @20/12
30 partner wall ball 
20 pull up