150 min
Warm up for 10 min
- 30 TTB + 20 HSPU
1.GS
A. HSW practice for 5 min
- 15 m.
B. Bfly pu practice for 10 min
- 30 reps

Hard routine
1.Warm up for 15 min

2.GS
A. CTB & butterfly pull up practice for 25 min
- Drills
- 15 CTB
- 25 bfly pull up

B. EMOM12:
1) CTB - 8 8 8 8 8 8
2) 6 STOH - 45 kg

3.Conditioning
8 x 3 min on : 2 min off
A. 10 power clean @ 50 kg + 8 cal run > 45 kg
Reps: 7 rounds + 4 power clean

B. 16 DB snatch + 12 box jump overs > 35 lbs
Reps: 10 rounds + 11 DBS

4.Accessory
A. Abs

EMOTM (Every Minute On The Minute)
for 20′
Even minutes: 5 Strict Handstand Push Ups
Odd minutes: 5 Front Squats

tekniikkaa:
-snatch
-tgu
-windmill

for quality:
4 rounds:
8+8kb snatch
8+8 kb tgu
8+8 kb windmill
1min hollow rock

4 sets:
Accumulate 3-5 complexes: 1 Strict Muscle up + 1 Eccentric MU. Scaling options: Sub 1 Jumping MU + Eccentric or by doing feet assisted on a box
Rest 1:00
15-20 Weighted hollow rocks holding a light plate overhead
Rest as needed between sets

5 x 7 vauhtipunnerrus

Friday

Optional Accessory

GYMNASTIC STRENGTH

2-4 rounds, rest as needed

1) 1-3 Skin the Cat
2) 60-90sec Plank Hold (use different variations)

RPE 3

3 kierrosta

20 wallball shots
20 deadlift
20 burpeeta

3 x 5 pystypunnerrus

Loppuun istuen pystypunnerrus käsipainoilla, 2 x 10