For time
100 burpees
every even min: 10 sit-ups
every odd min: 15 kb swings 24/16
(starts with sit-ups)

"Death by power snatches"

Every minute on the minute
30 double unders
1 power snatch 60/42,5
(each minute add 1 snatch)

27-21-15-9 reps for time of:

• 95-lb. squat cleans
• Ring dips

6x
1 Power snatch
1 Hang Power snatch
1 Low Hang Power snatch

• Build to a heavy set in 20min.

Mobility

1) Ring row hold 30s
2) DB French press 30s
3) Hollow hold 45s

4 Rounds:
Bench press 4 (2+2) V.2
Rest 90sec
Pull up (2+2) V.2
Rest 90sec

Huom!
Käytännössä tehdään neljän toiston sarjoja, mutta ne on jaettu kahteen osaan. Eli teet 2 toistoa, huilaat 30sec ja teet uudelleen kaks toistoa. Tämän jälkeen huilaat 90sek, siirryt toiseen liikkeeseen ja teet saman.

(this is class programming, i have added things to do if performed outside of class)

---

Ring MU prog 1.0
In class perform as coached
OR
outside of class do:
warm up:
2x 20s. of each
MU Ring row
hollow hold
push up
AND THEN
Complete 5 sets alternating:
L-Chin Ups:
5-4-3-2-1
Ring Dips
5-4-3-2-1
--rest as needed between sets to complete all reps successfully--

---

For the L-Chin Up:
*Ideally we want to pull to our chest to mimic the first pull of the Strict Ring MU.
To scale:
*You can put legs in tuck position & pull as high as possible
*Can do MU ring row
If you can't complete all reps unbroken, that is ok - just complete reps in each set before moving to strict ring dips.

---

3 x 5 V.2

Huom!
Liike tehdään penkiltä. Käytä tankoa sekä painoja.

Warm up:
5min Dynamic stretching
2 Rounds:
15/15m One arm farmers carry
5-10 Banded pull apart with 5sec hold
10 Alt. Cossack squat
10 Alt. DB snatch
5 Box jump

Barbell warm up:
2 x 5 Narrow grip OHS
2 x 5 High hang muscle snatch
2 x 5 Slow tall muscle snatch
2 x 3-5 Slow hang squat snatch ( ajatuksella "vedä itseäsi tangon alle")
2 x 5 Snatch balance
2 x 3 Hang squat snatch

Snatch + hang snatch:
3 x 1+1 @70-75% R.90-120sec
3 x 1+1 @80-85% R.120-180sec
Pidä painot teknisenä! Voit käyttää remmejä.

EMOM5
3 TNG Power snatch @60%
Keskity liikkeen taloudellisuuteen.