Category: Yleinen

MUSCLE-UP TECHNIQUE

3 X UNBROKEN STRICT MUSCLE-UP
REST AS NEEDED

PENDLAY ROW
3 X 12 REP

DB SHOULDER PRESS
3 X 12 REP

ON THE MINUTE FOR 15 MINUTES OF:
1# 5 DEVILS PRESS
2# 10 THRUSTER
3# 10 PUSH JERK

5 MIN AMRAP OF: NORWEGIAN ABS

“HOTSHOTS 19”

6 ROUNDS FOR TIME
30 AIR SQUATS
19 POWER CLEANS 60/45KG
7 STRICT PULL-UPS
400 METER RUN

30 MIN AMRAP OF:
6 PUSH-UP
8 CAL SKI
10 JUMPING LUNGES

ALTERNATING ROUNDS WITH A PARTNER.

ON THE 1:30 X 3 SETS:
3-POSITION MUSCLE SNATCH
HIP-HANG-FLOOR

ON THE 2:30 X 5 SETS:
3-POSITION POWER SNATCH
3-POSITION SQUAT SNATCH
HIP-HANG-FLOOR

FRONT SQUAT 1 RM

THEN,

ROW 1K FOR TIME

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5 ROUNDS:
2 MINUTES CLEAN & JERKS 75% 1RM C&J
2 MINUTES TO DO A SET OF STRICT RING DIPS

20 MIN AMRAP OF:
60 DOUBLE-UNDER
15 BURPEE OVER DUMBBELL
30 DB HANG CLEAN & JERK (ALT. 22,5/15KG)

“FRIENDLY FRAN”

3 ROUNDS:
21 THRUSTER 50/35KG
21 CHEST TO BAR PULL-UP

“MCGHEE”
AMRAP IN 30 MINUTES
5 DEADLIFTS 125/85KG
13 PUSH-UPS
9 BOX JUMPS 60/50CM

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