5x2 Tempo OHS 33X2
- Rest 90-120s

With partner:

24 Hang Power Cleans
24 Burpee Box Jump Overs
24 Push Jerks
24 Bar Muscle-ups

Rx: 70/47.5kg

100 x DU
10m OH Lunge w/DB R
10m OH Lunge w/DB L
8 x Ring Mu
75 x DU
10m OH Lunge w/DB R
10m OH Lunge w/DB L
6 x Ring Mu
50 x DU
10m OH Lunge w/DB R
10m OH Lunge w/DB L
4 x Ring Mu
25 xDU
10m OH Lunge w/DB R
10m OH Lunge w/DB L
2 x Ring Mu

3-5min Bike/Airbike

10 Empty Barbell Power Snatch
Thoracic Flow video

Optional Accessory work

2-3 rounds (go by feel)

10 step heavy front rack lunges (Remember safety!!)
60 sec heavy double front rack KB hold

*TÄMÄ VAPAAEHTOINEN ACCESSORY WORK! Jos aikaa menee kyykkyihin, keskity niihin tunnin aikana.

Front Squat
4x6 + 1x AMRAP (with the last used weight, max 15 reps)

60-65% 1 RM Front Squat

2-3 x Jerks
start 65%
tanko telineestä

GYMNASTIC STRENGTH

Russian Dip video or Russian Push-Up video

2-4 sets of 2-8 reps, rest as needed between

Lämppä:

15 minuuttia:

7 pystypunnerrus
7 etukyykky
7 raakarive riipusta
7 saksiin tippuminen, tanko otsalla, lähtö varpailta
7 takakyykky
5-10 lapapunnerrus

Etukyykky + Työntö (tolpilta)

2+1x65%, 2+1x70%, 2+1x75%, 2+1x80%, 2+1x70%, 2+1x75%, 2+1x80%, 2+1x85%, 2+1x75%, 2+1x80%, 2+1x85%, 2+1x90%

Työntöveto, 5 cm irti lattiasta (tankoliikkuu kokoajan) + rinnalleveto

1 x (3+1)@85%, 1 x (3+1)@90%, 1 x (3x1)@95%

Raakarive + rive puolikyykkyyn + rive

Nousu Raaka max (failure)