135 min
WU for 15 min
Skill: MU practice for 15 min
Progressions

1.SPP (Skill) – Part 1
A. Ring muscle up – 1 x max reps in 35 seconds > not done
B. 10 minute EMOM> Every 2 minutes, for 20 minutes
Ring muscle up x 1
Focus on MU. Timing (delay the arm pull to transition)
Total of 15 muscle ups

2.SPP (Skill) – Part 2
Barbell Efficiency
A. Power snatch – 1 x 9, 1 x 7, 1 x 12, 1 x 9 @ moderate load, rest as needed between sets
20 25 25 25

3.Strength
A. Alternate A1 and A2 (aim to beat last week)
A1. Back squat – 3 x 2 @ AHAFA, tempo free, rest 3 minutes before A2
A2. Back squat – 3 x 4 @ 85%+ of A1, tempo free, rest 3 minutes before A1

B. Alternate B1 and B2
B1. Strict press – 3 x 10 @ 70%+ (AHAFA), rest 2 minutes before B2
25 25 22,5
B2. Barbell bent over row – 3 x 10 @ AHAFA, rest 2 minutes before B1
35 35 35

4.Cool down
A. 5 minutes on AB/row or similar, HR < 140

500m row

50 bench press (135/95)

500m row

50 ring dips

500m row

50 wall ball (20#->10'/14#->9')

500m row

50 Toes to bar.

3 x 10 pystypunnerrusta + 10 leuanvetoa / rengassoutua

2 min palautukset

Ninjat:

21-15-9 x thruster (max 30/20 kg) + 42-30-18 x vuorikiipeilijää
Superkids:

15-12-9x thruster (käsipainot tai kevyt tanko) + 21-15-9x vuorikiipeilijä

80 squats
70 push-ups
60 one-legged squats, alternating
50 burpees
40 single-arm overhead squats 5kg
30 handstand push-ups
20 thrusters 20 kg
10 turskis get up

Vautipunnerrus,

5 x 7

Maastavetotekniikkaa

4 x 12 maastavetoa

Lämmittely ja mobility

×Maastaveto

Metcon:
Parin kanssa 5 kierrosta toinen tekee toinen lankussa
5+5 HPC kp/kk
5 boxihyppy

Loppuvenyttelyt

Snatch pull with todays 2 rm.

Find your 2 rep technical max in 15min.

Re grip is allowed.