Ground-to-Overhead for time: 20 reps @ 80%.

• Calculate the weight from your heaviest set on the technique part.

In GTOH, the movement starts with the barbell on the ground and finishes with the barbell overhead in a locked position. Between reps, the barbell MUST touch the ground.

Allowed methods:
- power clean / clean + press (sp, pp, pj, sj)
- single clusters
- power snatch / snatch

TE veto maasta irroitus rauhassa taskulle 5x3 + viimeinen potkulla ja poisheitto 100%-110% TE max. Ei repien.

Bar Muscle-up complex
5 rnds
5 bar muscle-ups
https://vimeo.com/216413837
10 Hollow rocks
https://vimeo.com/175042312
10 arch rocks
https://vimeo.com/175175757
Rest 1:30 Between rounds

Tempaustekniikkaa

-Superkids 5 min EMOM tempaus joka alkava minuutti

-Ninjat 7 min EMOM tempaus joka alkava minuutti

Max height jump, use stronger boxes
Record height

Aamu: 30 min
1 min walk/1 min run
avg. HR 122
7.31/4.37 min/km

Ip: 120 min

1.Own skill
A. Ring MU practice for 30 min
- Progressions
- MU partner assisted 5 x 1 reps

2.CF JKL wod 9.5.2018

1. JG scaled competitor 9.5.2018 A. 3 rounds > 1 round of:
2. 10 parallel bar dips w/3 sec. neg.
3. 10 strict pull up w/3 sec. neg.
4. 60 s. closed tuck front lever hold
5. 60 s. ring support hold
6. 60 s. hollow hold
7. 60 s. arch hold

Max height jump
Use stronger boxes
Two footed take off and landing

3 kierrosta

1min max boxinylitystä
30 sek lepo
1min max burpeeta
30 sek lepo
1min max toistot leuanvetoa

5 Rounds:
5 Bar Muscle-ups
7 Dumbbell Hang Clean and Jerk, Each Side (50/35)
9 Dumbbell Overhead Squats, Each Side (50/35)

Squat Clean + Handstand Walk
10 Squat Cleans (60%) + 20′ Handstand Walk
8 Squat Cleans (68%) + 40′ Handstand Walk
6 Squat Cleans (75%) + 60′ Handstand Walk
4 Squat Cleans (83%) + 80′ Handstand Walk
2 Squat Cleans (90%) + 100′ Handstand Walk

Monday