3 rounds for quality
3 ring row muscle ups (strict) feet on a box
5m+5m HS walk or 40 shoulder taps against the wall (try to turn around after 5m)
10 sitting leg raises
10 weighted GHD hip extensions 20kg/10kg

B1) 21-15-9
Floor press 50kg/35kg
rengas punnerrus
punnerrus

”Maybe Middle Ground”

65/55cal pyörä
20 leuanveto/rinta tankoon
24 boksihyppy yli
80 kp tempaus
24 boksihyppy yli
20 leuanveto/rinta tankoon
65/55cal pyörä

Aikaikkuna 20-30min

Muscle snatch
4-6x 3 @50-60%

Power snatch + snatch
2+1 x 70%
2+1 x 73%
2+1 x 75-78%
3x 1+1 80-83%

Snatch balance
4x3 @60-75%

Warm Up
3x40s easy/20s mod/10s fast cardio, rest 20s bwn
then 2 rounds
10 scapula rolls
10 ring row
10 hollow rocks
5 inch worm + push up
5 dynamic squat strech

Skill&Strenght
Kipping Pull Up / C2B training for 15-20 minutes
First skill training and then perform 4-5 working sets of 5-15 reps
rest as needed bwn sets

Workout
For 24minutes, new set every 2 min
1.5 min cardio machine
2 min : every 30s do 6-8 box jump (0,30,60,90 sec kohdalla)
1.5 min cardio machine
2 min : every 30s do 2-4 kipping hspu or 1 wall walk

A1) Box squat, (lantion ojennus) 3x5x75%.
A2) One leg bounces 3x(6+6)
A3) High box jump 3x5
A4) Push ups with rubber band 3x6

9 hang squat cleans (47/70 kg)
6 bar muscle-ups

scaled
6 rounds for time:
9 hang squat cleans (25/34 kg)
12 jumping pull-ups

5 rounds for time:
20 Alt. DB Hang Clean and Jerks 20/15kg
20 Push Ups
40 DU

6 sets of Wide Grip Bench Press
Sets 1-2: 5 @80% of 1RM Bench Press
Sets 3-4: 3 @85%
Sets 5-6: 1 @90%
- 5-7 Chin-ups after each set
- Rest 2-3min btw sets

1) 2 SETS
3 Reps of 2 Kip Swing + 1 Kipping Pull-Ups
2) 2 SETS
3 Reps of 2 Kip Swing + 1 Kipping Chest to BarPull-Ups
3) 2 SETS
2 Hips to Bar + 1 Bar Muscle Up

OPTIONAL: Work on kip swing on bar and hip extension with floor drill