5 x Max set of double unders

Rest as needed, but timecap is 10min

1. Ring Push ups x 6
2. Pendlay row x 8
3. V-ups x 12

3x Snatch pull

Start with a lighter weight the first sets. The last 3 sets should be done with approx 90-100% of your snatch 1 RM.

Chin-ups 5x5 reps

-mikäli helppo niin lisäpainolla joka sarja
Muokkausvaihtoehdot :

1.) Negatiivinen
2.) 20-30 sekkaa hold leuka tangon yläpuolella
3.) Kaveri avustaa toistot selästä
4.) tempo ring row (3 sek pause ja 3 sekan jarrutus)

-rest 2 min between

1 Power clean 40/30kg
2 Front Squat
3 STOH
4 Push-up
5 Mountain climber
6 TTB
7 Wallball
8 Deadlift
9 Pull-up
10 Squat jump
11 Russian twist w/ medball
12 Bar over burpee

8 x alkavalla 2 minuutilla

2 rinnalleveto riipusta + 1 työntö

Practice skills, for example:

• Muscle-up progressions
• Ring skills (skin the cat, front/back levers, ice cream maker)
• Pull-ups

EMOM 12
3 Power clean
3 Push jerk

@ 60/40kg

3 Rounds for quality
12 Wide press behind neck
12 Bent over double KB Row
Rest 1:30

AHAFA, goal is to max out at 12 reps every set

Build up to a heavy set of 3 reps in 20 min