5 min of easy machine for cool down

Warm up:
2 rounds:
1:00 erg, moderate pace
6 kip swing
3 wall squat
2 inch worm

Toes to bar progression together.
*Toes to bar progression:
-Kipping (kuminauhalla, kuten viime viikolla)

-Kipping leg raise (Pari pitää abmattia targettina mihin jalkojen tulee osua)

Haetaan hyvää rytmitystä kippiin ja korkeutta jalkojen nostoon. Keskivartalosta kunnon rutistus.

👑💎💎👑💎💎👑

Every 1:00 x 5 (5 mins):
5 Deadlifts @60%
-- then --
Every 1:15 x 4 (5 mins):
4 Deadlifts, 70% 1RM
-- then --
Every 1:30 x 3 (4:30):
3 Deadlifts, 80% 1RM
-- then --
Every 2:00 x 2 (4 mins):
2 Deadlifts, 85% 1RM

1) kick up to handstand 4x5
2) partner assisted ring Mu or ring row MU 4x4

5 Rounds For Time
20 Dumbbell/Kettlebell Hang Clean + Jerks
20 Squat Jumps
*Timecap 16 min

Every 2 min x 5 sets
3 Unbroken sets
1 Hi Hang Squat Snatch
1 Hang Squat Snatch
1 Squat Snatch
*Build To Days Moderate set

Warm-up

3x
3 Clean pulls
3 Hang muscle cleans
3 Front squats
3 Power cleans
3 Jerks
10 Jack knives

A) Clean & jerk complex

Build up to a heavy, but fast weight in a complex of: ”Clean pull + hang power clean + Power clean + 2 Jerks” in 8:00 minutes.
Then 4 sets @ 90% of the heaviest set. Lift every 2:00. "

B) Pause front squats

2 x 5 @ 68%
5 x 2 @ 73%

C) Bonus:

3-5 Rounds of:

6-12 Chin ups
10/10 Kettlebell Z-press
15 Jack knives
15 Banded glute bridges
15 Back extensions"

Clean pull 3x3

Muscle clean + fs + push press
———————————
Pause clean and jerk