Kipping hspu
- tekniikkaosuus
- 5 x 1-5 k. Hspu/ 5 x 1 negative hspu

3 rounds for quality
3-5 wall facing strict hspu/ 5-10 pike box hspu
10 cross over single unders/ 30-50 single unders unbroken
20-30sec hollow hold

Treeni 1
Warm Up
2 rounds
1.5 min cardio machine
50 single unders
5 snatch dl
5 muscle snatch
5 hang power snatch
10 scapula rolls
5 kipping + 5 kip knee raises
:30 wall walk hold

Metcon
Emom 28
1) 30sec of double unders
2) 5 tng power snatch @light/mod weight
3) Ski/row x 12-10/9-8 (max 45s)
4) 8-12 toes to bars or kip knee raises

Accessory
3x10-15 double db bench press
3x10-15 toe touch abs crunch + 30 weighted ukraine twits
rest as needed

-Tanko telineestä

Clean pull + power clean + jerk
- pause in all movements
—————————————
Pause clean + push press

Every 1.30 x 8
Clean + push press
- build up to daily heavy

Treeni 3
Warm Up
3 min cardio machine
then 2 rounds
10 deadlifts (DL)
10 upright row
5 hang pc
10 front squat (FS)
10 Press
10 Good morning (GM)
all with empty barbell

Strenght
Power Snatch 4x2 @70-75%
rest 1.5-2 min bwn sets.

Power Clean + Push Jerk 4x2+2 reps @70-75% of 1rm.
rest 1.5-2 min bwn sets. Rivet yksittäisinä.
Deadlifts 15-10-8-6-6 reps @45-55-65-70-75%
rest 2 min bwn sets

Accessory Work
3x20 banded hamstring curls + 20 banded deadbugs
alt time with partner (jatka omatoimisesti eka erän jälkeen jos aika täys)

DELOAD WEEK

A) Ring muscle-up skills

B) 3 rounds (you go / I go full rounds)
3-5 ring muscle-up
10 burpee box jump 60/50

ON A 10:00 RUNNING CLOCK...
Practice Rope Climbs

• Goal is to gain confidence and improve 'smoothness' on the rope.
• RPE 3

EVERY 1:30 x 6 SETS
1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch
Start Light-Moderate and build to Moderate