Hang clean pull 4x6 reps

3:00 Echo bike @ easy
2:00 Row @ moderate
1:00 Echo bike @ moderate hard
+
Muscle-up prep
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 straddle v-up snap (or Straight leg v-up snap)
3 Single leg transition drill
+
Build to workout weight for the squat clean as needed
* Practise few short sets (1-3 reps) of ring muscle-ups and burpees between your lifts
+
@ workout weight
10/7 (cal) Air bike
2 Squat cleans
6 Bar-facing burpees
2-4 Ring muscle-ups
10/7 (cal) Air bike

Wodeille viettää Jennin Synttäreitä :)

1.) Muscle clean + front squat + press in jerk 4x 3+3+3
2.) Clean 7 x 2
3.) Clean pull 4 x 3
4.) Front squat + box jump
5 x 3 +1
5.) Good morning 3 x 5

Basic Condition 30 min

Row 1000m
20 Banded Goodmorning
10 + 10 Bulgarian Squat
10 GHD Hip Extension
7 Push Ups
15 American Swing
1:00 Plank

Basic Condition 90 minutes.
15 minutes Bike
...
3 rounds
5-10m HS walk
4 BMU
15 minutes Row
...3rnds
10 Pistols alt.
5 Strict HSPU
15 minutes Ski
....2 rnds
10 C2B
20 GHDSU

10-9-8-7-6-5-4-3-2-1:
Strict Pull-ups
Dumbbell Bench Press (50/35)’s

After Each Set:
100 Meter Farmers Carry (50/35)’s

Kilos: (22.5/15)

For time: 1/3 “Andi”
33 Hang Power Snatches (65/45 lb)
33 Push Presses (65/45 lb)
33 Sumo Deadlift High-Pulls (65/45 lb)
33 Front Squats (65/45 lb)

20-30min Machines of your choice

RestDay!