5 sets
New Set every 90 sec
3 Power Snatch
3 Overhead Squat
*Work Up To Days Moderate set

PARTNER WORKOUT (YGIG)
AMRAP x 20 MINUTES
60 Deadlifts@100/70kg
60 Wall Balls@9/6kg
60 Cal Row/Bike/Ski
60 Strict Handstand Push-Ups / Pike Push-Ups / Strict DB Shoulder Press

Then straight into

In 10 mins find max load of :
2 RM Front squat from floor

5 kierrosta

10 Yleisliike
20 Istumaannousu
30 Kahvakuula heilautus
40 Askelkyykky
50 Naruhyppy

Tauko kierrosten välissä 2.30min

For time:
21 OHS (42,5/30 kg)
10 GTOH
15 OHS
10 GTOH
9 OHS
10 GTOH
* Sellainen paino että menee vähintään 15 OHS putkeen. Tavoitteena pitkät sarjat.

AMRAP 6 min:
3-6-9-12-15-18..
T2B
Wall walk

Rest 3 min

AMRAP 6 min:
3-6-9-12-15-18..
Pull-ups
Box jump overs (step down, open standard)

8-8-8-8
Deadlift

• Start Light-Moderate and build to Moderate+
• RPE 6

A) Power clean & jerk waves
Wave 1:
3 @70% / 2 @75% / 1 @80%
Wave 2:
3 @75% / 2 @80% / 1 @85%
Wave 3:
3 @80% / 2 @85% / 1 @90-100%

B) Accessory
On the minute for 6min
1. 30-50s wall handstand hold
2. 30-50 bench reverse hyper hold
3. Rest

• weights
• bodyweight: 3-5 x 3
• banded
• negative 5 x 2, lowering 3sec

1. 5-10 strict hspu/ 1-3 negative hspu/ 20sec handstand hold
2. 10-15 DB’s tricep extension
3. 8-10 straight leg sit up

SKILL
(PERFORMANCE)
ON A 10:00 RUNNING CLOCK...
Practice Ring Muscle-Ups
Options...
Low Ring Transitions
Jumping Muscle-Ups
Hips to Rings + Muscle-Up

SKILL
(FITNESS)
ON A 10:00 RUNNING CLOCK...
Practice Pull-Ups
Options...
Banded Strict Pull-Ups
Pausing at Top Kipping Pull-Ups