Mobility

For time:

21-15-9

Squat Snatch 42,5/30kg
Strict Ring Dips

( 8 - 12 )

30 min PK
Row/bike/run 10 min each

GYMNASTICS CAPACITY VK 1

EMOM 6
-max reps handstand push ups

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Aloitetaan progressio, jossa idea joka viikko parantaa hieman tulosta. Tämä viikko kevyesti ja varaa jättäen

3 RFT

20m HS walk
40-30-20 Alternating Pistols

TC 12

EMOM 9

6 One DB Squat 22,5/15kg
Max one DB Devils Press

Rest 3 min

AMRAP 6

Max Cal Echo Bike

Rest 3 min

EMOM 9

6 Box Jumps 30/24"
Max Rope Climbs

Touch & Go Power Snatch

Push Jerk

Build to Heavy set of 5

1 x 5 x 90%
1 x 5 x 80%

Superset x 3 work sets
Half Kneeling Landmine Press x 8 each.
Rest 60s.
Elbows Out Landmine Row x 12 each.
Rest 60s.

ABS

4x
15s L-sit hold
12 weighted abmat sit up