1) Banded strict chin-ups

3 sets x 6

Go every 2:30

--

2) Knee tuck chin-up hold

3 x 5-30s hold

Go every 2:00

Clean technique
*Rinnallevedon tekniikkaa / liikkeen läpikäyntiä pieniin osiin pilkkoen
*Erilaisia harjoitteita eri vaiheiden / ominaisuuksien kehittämiseen

WOD
*With partner, You go I go
*4 min each station, no rest between (total 16min)

1. Max meters Sled push/pull
2. Amrap: 10 air squat + 5 Ring row + 5 Ring push ups
3. Max cal Erg
4. Max time Plank hold

EMOM15

1. 40 du
2. 2 rope climb (legless if possible)
3. 8 weighted sit up/ 8 ghd sit up

AMRAP 22
15 cal row
15 Push Ups
3 Rope Climbs

snatch complex

E90s

9x 1 power snatch + 3 hang snatch (70-77%)

Pinch Grip Farmer Carry: 3 x 30 Meters. Rest 60s.
+
- Hip 90/90 IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

5 Sets x Every 4:00

8 Chest Supported Dumbbell Row ( AHAP )
6 + 6 Scull Crushers

Score : DB Rows

Iso DB Lat Pull-over:
3 x 6-8 each. Rest 60s
- Start weaker side first
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

A: Drop snatch + 2x snatch balance up to heavy from rack
B: Power clean + front squat + squat clean
C: Split Jerk from front squat up to heavy

105 Pullups *
* when break, do 10 Hollow rocks