Advanced max strict HSPU
Intermediate max kipping HSPU
Scaled max box strict HSPU

This is a retest from 4 weeks ago

24 Min AMRAP:
50 box jump overs
50 t2b
50 cal row
50 DB floor press 2x22.5/15kg

Split everything as ygig

2 kierrosta hyvällä tekniikalla:

5-8 ring push-ups
10 hanging hip touches
2 wall climbs + 10s HS hold
15-30s L-Hang
10/5+10/5 kb row/single hand KB swing, R+L

3 kierrosta hyvällä tekniikalla:

10 banded shoulder press
10 cuban press with stick
10+10 banded outer rotations
10 easy ring row
10 OHS 20/15
10 squat cleans
10 bench presses 20/15

3 kierrosta:

10+10 single hand KB front rack good mornings
10 from push-ups hold to plank and up
20s chinese plank hold (naama ylöspäin)

3-4 kierrosta laadullisesti:

3 assisted strict ring MU / 5 ring turnovers = legs on ground
3-5 russian dips
3-5 ring high pulls = legs on box

16 EMOM:

1. 5 power clean & jerk
2. 3 snatches, power or squat

Paino: 50% snatch max. tai hallittava, mutta hieman haastava.

10 EMOM:

1. 3 snatch grip behind the neck thruster
2. 3 snatch balances

50-70% snatch maksimista.

Tanko otetaan maasta.

Back squat

4x4

E3MOM / 1-2 RIR

Weighted Pull-Ups

3-2-2-2-1-1-1

Go Every 2:00