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

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

*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