A,
2 Position Pause Power Clean + 2 Position Pause Squat Clean + Pause Split Jerk
(5-6 sets 1+1+1)

B, Complex:
Squat Clean + Hang Squat Clean +Split Jerk
(5-6 sets 1+1+1)

For time :

30 Power Clean 60/42,5kg
20/15 Cal Row
10 Hang Power Clean 60/42,5kg

TC 8

Every 90"s for 10 Rounds Snatch complex

1 Snatch grip Deadlift
1 Hang snatch pull
1 Hang squat snatch

Power snatch 4 reps

Post 5 heaviest successful sets.

3-4 rounds for quality of:
10 Ring Dips
30sec Top Ring Support Hold
- band support if needed
- Rest as needed btw rounds.

4x8min machines , 3min rest between machines

60s easy/60s fast

1) echo
2) row
3) ski
4) bike

Ring Muscle-up Drills / Capacity

1 – 2 rounds
3 Active/passive shoulder extensions (use a stick, each position 10-seconds)
5 Back support slide throughs
5 Russian dips
10 to 20-sec Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
10 to 20-sec Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a v-up snap

Karjalan Kovin
Sali Kiinni

Seuraa videota ja tee samalla mukana.

4 rounds with an empty barbell:
12 DL
9 Hang squat clean
6 Reverse grip press
45sec. of shuttle run btw rounds

2 rounds of banded thoracic flow