Build up to 3 RTM in 20min

1 Clean & Jerk

@ 80%

CONDITIONING

EMOM x12 (3/3)

1) 5 Hang Power Clean
2) 5 STOH

Overall RPE 4

Target: use same loading for both movements. Add 2,5-5% compared to last week.

3 - 3 - 3 - 3

10 Min EMOM
3 Squat Clean 70/50KG

Scale as needed! Touch and go.

Power clean (pause receiving) + Squat clean (pause at the bottom of squat) + Dip (pause at the bottom) + Split jerk (pause at the catch)

@ max 50%

Check the chart at the whiteboard for the reps!

3 rounds for quality

7 ring kip, use false grip
6 hanging hip thrust feet on the box, keep arms straight
5 seated ring rows with a rubber band
4 seated turn overs with a rubber band
3 assisted muscle ups with a rubber band

The Bar Muscle Up

Activation:
-Lats

Practice:
-Jumping Bar MU
-Straight Arm Jump
-Pulling to Chest -> Abs -> Hip
-Gymnastic Kip

EMOM 6
1-4 Bar Mu

Every minute on the minute for 10min

• 3 Squat clean & jerk (60% of 1RM)