Kipping pull-up and T2B technique

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EMOM20
1. Row x 45s
2. 30s x kipping / jumping pull-ups
3. Row x 30s faster than 45s row pace
4. 14 KB's front rack walking lunges
5. 30s x T2B's / kipping leg raises

10 rounds

10 db snatch 17,5 kg
10 plate g2oh. 15 kg
10 goblet squat 17,5 kg
30 air squat
10 db hang clean 17,5 kg
20 ghd
1 min rest

Warm-up
3:00 BikeErg @ easy
+
2 Rounds
16m Walking lunge (bodyweight, long steps)
12 Tuck ups / V-ups
8 Box jump/step downs
+
2 Rounds
5 Scapular push-ups
5 Scapular pull-ups
5 Tension swings (sponge/block between feet)
3-5 Pike compression slides
+
Build to workout weight for DB snatches/walking lunges
* Few short (3-5 reps) sets of toes-to-bars and burpee box jump overs between sets
+
@ workout weight/pace
12/8 (cal) BikeErg
6 DB snatches
6 Toes-to-bars
12/8 (cal) BikeErg
6m DB walking lunge
6 Burpee box jump overs

A) Rowing Technique

B) Rowing Intervals

10x 40s on/20s off

EMOM x 8-12
1) machine
2) 10 ring row + 10 push up + 5 box jump
3) machine
4) 10 air squat + 5 burpee + 5 box jump

10 burbee
10 abmat
8 burbee
8 käsipaino tempaus
6 burbee
6 t2b
4 burbee
4 leuka
2 burbee
2 punnerrus
1 burbee

Ja samaa reittiä takaisin ylös, eli päättyy kun 10 burbeeta tehty.

Alle leuan, t2b ja k2e tekniikkaa

Power clean and push jerk

10-9-8-7-6-5-4-3-2-1 Power clean
1-2-3-4-5-6-7-8-9-10 Push jerk

– Rest as needed between rounds –

• Each round is to be done unbroken as touch-and-go (i.e. 10 PC + 1 PJ, 9 PC + 2 PJ, 8 PC + 3 PJ etc.)

Intent. Work on maintaining your technique and rhythm on longer sets (each set is 11 total of reps). Aim to connect each rep together smoothly and pay special attention to transition from cleans to jerks. Your success here is measured on quality not time = don’t rush the sets or rests, focus on moving well.
Weight. Choose a load you can move well with, between 40-50%1RM PC+J

For time :

7 RMU
15m Double KB Walking Lunge
5 RMU
15m Double KB Front Rack Walking Lunge
3 RMU
15m Double KB OH Walking Lunge

TC 9

KB´S 24kg

2 rounds
1:00 Echo bike @ easy pace
0:30 Echo bike @ moderate pace
0:20 Echo bike @ harder pace
0:10 Echo bike @ hardest pace

Rest 0:30
1:00 Row @ easy pace
0:30 Row @ moderate pace
0:20 Row @ harder pace
0:10 Row @ hardest pace
Rest 0:30

With a partner, complete as many rounds as possible in 26 minutes of:

• 6 deadlifts, 315 lb./205 lb., each
• 9 bar-facing burpees, synchronized
• 9 bar muscle-ups, each
• 55-ft. partner barbell carry, 315 lb./205 lb.