E2min 10x backwards bb lunge
5 rounds

Tekniikka pisteet (10min/piste)
Harjoittele tekniikkaa, tee 10-12 toiston sarjoja, n. 60s. lepo välissä

1. Askelkyykky
2. Kulmasoutu
3. Lattiapenkki
4. Pystypunnerrus

3 to 4 rounds for quality
10-seconds/side Single arm bar hang
8 Blackburns
6 Pike thoracic extensions
4/side Tactical ankle rocks
2 e/side 90/90 to external rotations

For 30 to 40-minutes @ steady pace
Bike Erg
Every 5-minutes dismount and perform:
5/side Single leg DB snatch

WARM UP + TECHNIQUE 10-15min

1 rounds:
10 RDL *jerk grip
5 + 5 FRONT SQUAT + BACK SQUAT
5+5 SQUAT JUMP *syväkyykystä hyppy + DROP SQUAT *seisonnasta pudotus syväkyykkyyn, aktiivnen alasmeno - ei lysähdetä alle, tiukka keskivartalo - jalkojen levitys sivulle
5 STEPPING JERK BALANCE *both side, rytmi taka-etu
5 + 5 OHS + SNATCH BALANCE
5 + 5 + 5 TALL SNATCH + TALL CLEAN + TALL SPLIT JERK *lähtö koko jalkapohja lattiassa, terävä kääntö alle

---

SLOW PULL SNATCH + SNATCH *slow pull mid thigh 3-5sec
2x2[2+1]@barbell, 3x2[2+1]@light / 55% sn-%, rest btw sets 2min

Set the snatch starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees.

---

SLOW PUL CLEAN + CLEAN + SPLIT JERK *split both side 1+1 *slow pull mid thigh 3-5sec
2x2x[1+1+2]@barbell, 2x2x[1+1+2]@light / 55% jerk-%, rest btw sets 2min

---

CLEAN PULL *full foot
4x4@moderate weight / 70% jerk-%, rest btw sets 2min

---

video: slow pull snatch

video: slow pull clean

video: clean pull *full foot / flat-footed clean pull

For time
30 ring muscle-ups
*Every time you break, perform 10 box jumps.

• ♀ 24 inches
• ♀ 30 inches

Rest 5 minutes

6 sets for max reps
Ring muscle-ups
*Following each set, complete 10 box jumps.

• ♀ 24 inches
• ♀ 30 inches

Rest 5 minutes

5 rounds for time
6 ring muscle-up transitions
10 box jumps or step-ups

• ♀ 12 inches
• ♂ 20 inches

Strict Chin-Ups

3-3-3-2-2-1-1-1

Go Every 2:00

1) 5 first pull @50%
2)5 hang high pull @bb-40%
3) 5 snatch pull under @bb

*pp flat footed/full foot
1-2x1x[1+2]@barbell, 1+2@up to the maximum of the day, pp-%, rest btw sets 2min