Toes to bar technique

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4 rounds x Every 5:00
14-16 burbee box jumps overs
6 power clean
6 front squat
8 Toes To Bar / kipping leg raise

A,
1x [ 1 Clean Pull + 1 Hang Clean + 1 Split Jerk ]
1x [ 1 Clean Pull + 1 Hang Clean + 1 Split Jerk ]
1x [ 1 Clean Pull + 1 Hang Clean + 1 Split Jerk ]
1x [ 1 Clean Pull + 1 Hang Clean + 1 Split Jerk ]
1x [ 1 Clean Pull + 1 Hang Clean + 1 Split Jerk ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Teams of 2 - For time:
50 Echo Bike Calories
40 No Push-up Burpees
40 Echo Bike Calories
35 No Push-up Burpees
30 Echo Bike Calories
25 No Push-up Burpees
20 Echo Bike Calories
17 No Push-up Burpees
10 Echo Bike Calories
8 No Push-up Burpees

Complete in teams of 2.

One person is on the bike while the other is completing the no push up burpee. Switch when both have completed the work.

TIme Cap: 22 mins

C,
3 rounds for quality of:
Banded Lateral Walk, L 7,5m/R 7,5m
Banded Walk 7,5m
Banded Backwards Walk 7,5m
50 Seated Band Leg Curls

Barbell high pull 4x8 reps

3 rounds:
10+10 box step down/pistol squat
10 bench dip
10 goblet squat
-rest as needed-

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :30 Reverse Plank Hold
MIN 2 - :30 Tib Raises
MIN 3 - 1:00 Easy Walk

AMRAP 12:
2-4-6-8-10....
Hand Release Push-ups
Bike Erg Calories
Dumbbell Front Rack Reverse Lunges

Dumbbells: 23 / 16 kg's

EMOM 10 Minutes
Odd Minutes: 5 Squat Cleans (225/145)
Even Minutes: 200m Run (fast)
-rest 1 minute-
EMOM 10 Minutes
Odd Minutes: 3 Squat Cleans (275/175)
Even Minutes: 200m Run (fast)

week 3/9

WARM UP + TECHNIQUE 10-15min

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MUSCLE SNATCH *vastaanotto päkiälle jääden
3x3@painotanko / barbell *kevyt, pal 2min

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SNATCH + SN PUSH PRESS + OHS
2+2+2@up to 78%, sn-% pal 2min

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CLEAN + FRONT SQUAT + SPLIT JERK
1+1+1@up to 80%, 3[1+1+1]@85% jerk-% pal 2min

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PAUSE CLEAN PULL *1 sec pause the knee + mid-thigh
3×2@+5kg today best jerk, pal 2min

Bench press
1x10 @60%
1x10 @70%
1x5 @75%
1x5 @80%