Kipping bar MU drills:

Go through all the drills as kind of circuit training. Even if you already have the bar MU it is good to go through the drills to improve the movement

*Kip and double kip
*Jumping bar MU with a low barbell and a pull up bar ESIMERKKI
*Banded bar MU with a barbell and band under the but

for time:
pareittain:
5rounds:
10 pull ups
10 deadlift @90/60
10 thrusters @42,5/30
10 hspu's

toinen tekee, toinen lepää

3sets:
1x Power Clean
2x Split Jerk

@ 60-70%

3x Power Snatch @ 50-60%

4x3 @ 75% of Snatch 1RM

AHAP. Set the box height so that your hip is below paralell while your foot is on the box, this is your starting position. Change legs on the top and lower foot eccentrically then “touch and go” at the bottom. Use one KB at chest height! 3 sets of 8 (4/leg).

For quality and minimum rest:

• 40 Med ball clean
• 50 Kettlebell swing eye level (heavy)
• 30 Strict Toes to bar
• 20 m Walking Inch Worm

2 rounds with partner:

• 100 cal row
• 50 box over burpees

All sets with challenging weight, add more to second 4,3 reps.
-rest 2 min between

10 Hang power snatch (50 % of 1RM Snatch)
10 Toes to bar