2 Rounds:
A1) Ring support hold
A2) Hollow hold (weighted if possible)
A3) Ring dip hold
A4) Ring row hold

15sec ON/15sec OFF.
1min rest between rounds.

A,
Front rack reverse lunge (12 mins)
4 sets x 12 reps ( total)
- alternate legs
- from rack
- add weight each set
- 2 mins rest after each set
- hard effort

B,
Bent over row (8 mins)
4x 12 reps
- perfect form
- same weight across all set
- supinated grip
- 90 sec after each set

On the minute for 20min
1 snatch

Barbell Shoulder Press
10-8-6-4-2+. Rest 2:00
- Goal: Build to a heavy 2+ (AMRAP) set - perform 2-4 reps with a heavy load, not necessarily a max.
- Option: 5 x 5 at the same weight, focusing on technique.

90s. ON / 90s. OFF
45 DU's
9 Burpee
Max reps: DB Power Snatch (Alt.)

• Go by feel.

Snatch always to squat if not mentioned otherwise.

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1 rounds 5 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

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EMOM 10
3 pos power snatch
- built weight across, start at 50%
- high hang, low hang (just below knee, not touching the floor), start

If you did class trough out the cycle, take it again for the test.

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"MACHO MAN"
TEST
EMOM 20
3 Power Clean
3 Front Squat
3 Push Jerk
@ 70/50kg or 52% C&J

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3x
10S. Hollow Sliders on bench. Can be done on a rower as well
7 Front Lever Pull Down Holds
10 Jumping Lunges
20s. HS hold
2 rounds 5 reps each
- front squat
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under
- Jerk dip + drive
- high hang clean
- Clean and push jerk

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DT prog.
5x every 3 min
50 du
3 dl + 2 hpc + 1 stoh
choose a weight you can go unbroken when out of breath. Could be same weight you used for the initial DT test. Keep in mind on Saturday you are re-testing DT

Takakkyykkyprogression alkutesti.
Päivän 3RM

(7x3)

5min run/bike/airbike

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10 Empty Barbell Muscle Snatch
10 Empty Barbell Good Morning
10 Empty Barbell Back Squat

Airbike 50sec easy, 10sec hard for 7 rounds.
Then 2 rounds:
10m Inchworm Walk
10m 4-Step Walk video
1-2 Skin the Cat video
10 Air Squat Cross Kicks video

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10 Double Banded Passthrough video and/or Handstand Shoulder Opener video