WEIGHTLIFTING

Clean&Jerk 1RM

RPE 5

Find max of the day in 20min.

Practice kipping for 15 min:

• Can't do a strict pull-up? Focus on T2B/K2E kipping. Practice active hang for a few minutes. Then move to kipping (hollow/arch). If you can do kipping with controlled movement, start raising you feet higher and higher. Don't try to instantly get the full range of motion, find the rhythm first. If your hands get tired from hanging, you can do a few sets of 10 of challenging ring rows.
• If you can do strict pull-ups, but kipping needs practice: Active hang -> hollow/arch kipping -> kipping pull-up - spend 5-10 minutes and then train T2B/K2E
• If you can do kipping and strict pull-ups: practice bar muscle-up or do 5x max reps of bar MUs

20 Min AMRAP YGIG after each round;

RX:
10 Straight bar dips (high bar)
15 Hand elevated push ups
30 sec. Chin over bar hold (narrow under grip)

S1:
10 Dips to a bar (low bar)
15 Push ups to a bar (low bar)
20 sec. Chin over bar hold (narrow under grip)

• One partner completes the whole round when other rests

Record details of these max efforts.

3 Rounds YGIG:

15/12 Cal Row
12 KBS 32/24kg
9 Ring Dip
6 Burpee

Korttipakka
DU
Burpee
Russian lunges
Etuheilautus
Jokeri: turkkilainen 20
Jokeri: opales 20

5x4
AHAP but consistent loading

In 15 minutes overhead squat 3RM

1. Snatch Deadlift (Positions)
2. High pull
3. Power snatch
4. Squat snatch

@ Max 60%

4-6 sets
3 reps but 1 and a half squats
So all the way down, above parallel then down and all the way up is 1 rep.
7RPE

Goal is to add (1-3kg from 2 weeks ago)