For time :

10-9-8-7-6-5-4-3-2-1

Ring Muscle Ups
Clean & Jerks @ BW

TC 20

• The most common strategy we´ll see on the barbell is singles. This keeps the heart rate down and allows athletes to try to go for bigger sets on the muscle-ups.

• Let's see if we can push ourselves a bit on the rings. We want to keep our breaks short so when choosing how to break up your reps, keep this in mind.

• This workout is a grind so so juts find a steady pace you can stay moving at.

1-2x1x[3+2]@barbell, 3x1x[3+2]@60%, pp-%, rest btw sets 2min *up to example 50-55%

LÄMMITTELY
Liikkuen kropan availut
Core aktivoinnit

CIRCUIT
Omalla paikalla, 3 x 40s./20s.
1. Goblet squat kk/kp
2. Kulmasoutu vuorokäsin kk/kp
3. Toispolviseisonnassa pystypunnerrus kp vas.
4. Toispolviseisonnassa pystypunnerrus kp oik.
5. Lantionnosto
6. Russian twist

5 SETS
1 Snatch Pull + 1 Snatch High Pull + 1 Muscle Snatch

Start Light and build to Moderate.
RPE 5
Rest As Needed b/t Sets

12min AMRAP:
2+2 TGU
40m KB OH carry
5 Man makers
40m Farmer's carry
10 MB over shoulders
40m MB Bear hug carry

Strict Pull-Ups

Make 7 - 10 Sets. Find 1 RM ( Weighted / Banded )

TimeCap 15

EMOM 16 (50s on/10s Off)

1: Max Reps DB C&J
2: Max Reps Burpee Over DB
3: Max Cal Row
4: Rest

RestDay!

-3 kick ups to a wall
-1min rest
*as light touch as possible
*feet at the wall same time.

10min warm up bike (PK1-2)
*
30-40min for quality:
4min machine
30 DU
3+3 turkish get up
6+6 s.a ohs (Db or kb)
9+9 suitcase deadlift
*
10min cool down bike (PK1-2)

Target HR zone - PK 1-2