Kerro asteikolla 1-5 miten olet palautunut edellisten päivien treeneistä. Aistinvarainen arvio riittää. Mieti miten olet nukkunut, syönyt, onko lihaskipuja, miten nesteytys yms

1 = huonoin
5 = paras

Max strict pull-ups in one set

1 x 20 + 3 x 10

Add 5kg to previous week
Rest 3min between sets

Start with your stronger grip and change every set!
No belt, no straps!

Lattiapenkki 5,5,5 (nousevilla painoilla) jätä 1-2 toistoa varaa
tauot 2 min.

(3 Rounds)

Clean and Jerk
Minute 1 - 3 reps
Minute 2 - 2 reps
Minute 3 - 1 rep
Minute 4 - REST

@ 75%

Easy aerobic excercise of your choice.

Go by feel.

RPE 2-3

9-7-5 for time

*Muscle Ups
*Squat Snatch 62,5/45kg

Set the rings 10cm above reach

DYNAMIC WARM-UP | 6:00
1 set:
5 inchworms + 1 push-up
20 high knees

1 set:
10 alternating Spiderman stretches
10 scapula pull-ups

1 set:
:30 Samson stretch/leg
:30 active hang from the bar

1 set:
:30 plank-ups
– Rest :10
:30 burpees

Kipping practice:
-Arch / hollow with growing kip
-Kipping with feet together

Butterfly practice:
-Movement pattern with one foot on box
-Butterfly with feet together

EMOM x 15
5min, 3 power snatch
5min, 2 power snatch
5min, 1 power snatch

Max UB Strict HSPU!

Comment if you scaled, e.g "one abmat"