Tiptoe high pull+ drop, OHS techn. WU
2x 1 Power Clean +1 Power Jerk @50-70% 4rds E2M
1 Power Clean + 1 Clean + 1 Jerk @50-70% 4 rds E3M
BXJ explosive max height 5×2
” Annie”
For time rounds of
50, 40, 30, 20 and 10 reps
DU’s
Sit-ups
Tiptoe high pull+ drop, Hip Snatch WU
High hang Snatch+ Hang Snatch+ Snatch @50-70% 10 rds, E1½M
Split Jerk techn. @kevyt
Roll to candlestick
Rest and mobilize tai rästi.
| E2MOM 15rds |
| 4 T2B |
| 4 Push-ups |
| 4 Box Jumps 75/60 |
| 4 KBS |
BS to heavy 3 + 3×3@-10%hvy
Walking barbell lunges 3×8/jalka
GHD sit ups min 3×8
GHD back extensions min 3×8
Roll to candlestick
| Front roll, Handstand to FR |
| Roll to candlestick |
| Muscle Up |
Rest and mobilize tai rästi.
| Sumo DL 5×5 |
| Strict Pull Up 5×5, weighted if possible, chin up grip if necessary |
| 1 x max time iso hold |
Tiptoe high pull+ drop, OHS techn. WU
High hang Clean+ Hang Clean+ Clean+ Jerk (1+1+1+1) x6 @50-70% E3M
BXJ explosive max height 5×2
For time
500 row
30 Wall Ball
30 Push-ups, weighted if necessary
Tiptoe high pull+ drop, Hip Snatch WU
2 Snatch + 1 Pause Overhead Squat @50-70% 6 rds E3M
4 Mid-Hang Snatch @50-70% 3 rds E3M
Front roll, Handstand to FR
| Rest and mobilize tai rästi. |
5 Rounds of
10 Burpee Pull-ups
10 Box Jump 60/45
6 Hang Clean @40/25
10 Abmat
| BS to heavy 4 + 3×4@-15%hvy |
Walking barbell lunges 3×8/jalka
|
Front roll, Handstand to FR
Roll to candlestick
Muscle Up
Mobility/Lepo/Rästi
| Sumo DL 3×8 |
| Strict Pull Up 5×5, weighted if possible, chin up grip if necessary |
| 1 x max time iso hold |
| Tiptoe high pull+ drop, OHS techn. WU |
| 2x 1 Power Clean +1 Power Jerk @50-70% 4rds E2M |
| 1 Power Clean + 1 Clean + 1 Jerk @50-70% 4 rds E3M |
| BXJ explosive max height 5×2 |
| ” Grace” |
| For time |
| 30 Clean and Jerk 60/42,5 |
| Tiptoe high pull+ drop, Hip Snatch WU |
| High hang Snatch+ Hang Snatch+ Snatch @50-70% 10 rds, E1½M |
| Split Jerk techn. @kevyt |
| Roll to candlestick |
| Rest and mobilize tai rästi. |
| Alternate with a partner |
| 8 rounds of |
| 500m row |
| 2 HSPU, 1 rope climb, 5 T2B rest until swap |
| If done in group of three, |
| #1 row, #2 HSPUs, rope climb, T2Bs, |
| #3 DU/ TU practice |