A) Bar muscle-up technique

B) Partner workout
15min AMRAP
10 bar muscle-up
500m row

*Share repetitions with partner

Power clean wave E0s / or E2MOM
3-2-1
3-2-1
3-2-1
+
10 power clean (70--77% of daily complex/ tng reps/)

Pyri lisäämään 2,5-5kg viime viikkoon

EMOM x 8-12-
1) echo
2) 5 muscle clean + 5 hang power clean + 5 power clean
3) echo
4) 10 reverse lunge + 20s plank hold

EMOM x 8-12

1) bike
2) 5-10 push up + 20s hs hold
3) ski
4) 5-10 ring row + 20s hollow hold

Soutu 10km

*Go To Heavy 1 rep Back Squat Of the day in 12 minutes
3@6/10 rpe
2@7/10 rpe
1@8/10rpe
1@8.5/10rpe
1@9/10 rpe
1@9.5/10rpe
1@10+/10rpe

Upper body accessory

3 rounds for quality
3 tuck front lever lower
8-10 prone plate press
10-12 seated pull-down

3 sets
3 muscle snatch + 3 snatch push press + 3 snatch drop
*5/10 rpe

Mave@trapbar 5x8
-korkeammat kahvat
-keskiraskas (jos teet työsarjat samalla painolla)
-raskas (jos teet työsarjat nousevasti)

Vipunosto-combo 3 kierrosta
-taakse x10
-sivuille x10
-eteen x10

Kapea penkki 4x6 (40-50-60-70%) 80% x amrap

Askelkyykky hypyt 1x50 (25 / jalka)

Vatsarutistukset 3x10
-3s pito

Warm Up
3x40s easy/20s mod/10s fast AIR BIKE / rest 20s bwn
then 2x
4 russian baby strech
8+8 suitcase DL
8 tempo pause goblet squats
16 weighted twits
:20-30 hs hold / ww hold

Strenght
Tall Power Clean + Press in split Position (pause 2s) 4x2+2reps @30-50%
Flat Foot clean Pull + Hang PC + FS + Split Jerk 4x2+1+1+1reps @50-70%
Clean&Jerk / Power Clean
70% x 1+1 reps, rest 30s, 60% x 2 reps
73% x 1+1 reps, rest 30s, 60% x 2 reps
76% x 1+1 reps, rest 30s, 60% x 2 reps
79% x 1+1 reps, rest 30s, 60% x 2 reps
rest 1.5-2 min bwn sets

Metcon
7 min Amrap
7 kb swings @16-20/24-28kg
7 push ups
7 toes to bars or v-ups
target 7+ rounds