Category: Yleinen

Build to 1 RM of the day,
hang clean + below knee clean + push jerk + split jerk

then,
5×2 at 80% clean & jerk with 3 sec pause at catch on clean and jerk.

Deadlift
5-5-3-1-3-1(+)
50-55-65-75-85-92,5%

3 sets of muscle-ups
rest 3 min between sets

3 Rounds for time:
25 weighted sit-ups
25 burpees
25 toes to bar
25 power clean 42,5/30

5 x strict handstand push-ups/ deficit push-up
rest 2 min between sets

As many repetitions as possible in 8 minutes of:
50 calorie ski erg
remaining time handstand push-ups

Deload week

4 rounds of 2 minutes per station:
farmer walk
row
double-unders
“Cindy”

Start from any of the 2 minute stations and go for total of 32 minutes. Goal is to keep pace moderate.
“Cindy” is 5 pull-ups 10 push-us and 15 squats

Deload week

Every 2 minutes, with a technique recap between sets:

5 sets of 2 snatch balance

5 sets of 2 high hang snatch

5 sets of 2 hang snatch

Deload week

Pull-up & Bar muscle-up
skills

4 rounds alternating rounds with a partner:
6 burpee
3 bar muscle-up / chest to bar pull-up
12 front rack weighted lunges db/kb
rest

Deload week

Partner workout
Split repetitions:
60 deficit push-ups
60 ring row
60 dip
60 db row
60 one arm db split press

Deload week

Handstand skills

6 rounds for quality:
2 min row
1 min dumbbell sit-up
1 min handstand hold (wall or free)