3 hang high pulls
2 hang snatches
5 dips on paralette

Cool down :
2 k row

Row result : 10.45
Technique : BB
Dips: black rubber bands

Ring Muscle-up

7 sets @ 40% of max reps (unbroken) , Rest 0:15 between sets (extend to 0:30/0:45/1:00 as needed, see details below)

-> BMU

54:30
Koko setti cindynä. Osa punnerruksista telinettä vasten.
Miko ja Rimpen kanssa pyytjärvellä.

New cycle - week 1 so % start low for new movements

Snatch primer with empty barbell
3 snatch deadlifts
3 snatch pulls
3 snatch high pulls
3 muscle snatch
3 snatch balance
3 snatch

Yo-Yo snatch - YouTube link below
2 @ 60% of max snatch
2 @ 65%
2 @ 67%
2 @ 70%
2 @ 73%

Snatch pull
2 @ 90% of max snatch
2 @ 95%
2 @ 100%
2 @ 100%
2 @ 105%

Back squat
5 x 2 @ 85%

Optional accessories
2 rounds
50ft farmers walk (heavy)
2 Turkish get up (1 each side)
1 min sandbag hug

OPTIONAL COOL DOWN
2 SETS FOR QUALITY
5 Up Dog to Down Dog
:30/:30 Down Dog Hip Opener
5 Cat/Cows
:30/:30 Child's Pose Side Stretch
-1:00 Slow Nasal Breathing b/t Sets-

Hang clean pull 4x8 reps

It should be a good sunny weather! Go out and enjoy it! :)

OPTIONAL COOL DOWN
EMOM x 6 MINUTES
MIN 1 - :45 Banded Ws w/:05 Hold*
MIN 2 - :45 SLOW Arm Haulers

15min EMOM
5-10cal depending on your ability
keep same calories trough out the emom

15 shuttle runs (1 rep = 10m)
10 push-ups
20 wallballs