Hietsu / Sörkkä run

remaining time in pairs YGIG a) + b)

a)
Row

b)
4 TGU
10 Romanian deadlift
15+15m OH Carry
10 Goblet Squat

with 1 x KB (light weight)

5 x 5 narrow grip bench press

• 3 sec count on the way down, 1 sec pause on the bottom
• leave two reps in the tank
• rest 3 min btw sets

20x1 Power Clean

Go every 30sec, start at about 65% and add every 2-3rd lift if it feels OK

15min

7 kp tempaus
15m askelkyykkykävely kp eturäkissä
30 vatsakierto kp.lla

20 High box jumps
Immediately after, perform
Five rounds of
15-12-9-6-3 strict T2B
6-5-4-3-2 wall climb

Cool down of your choice: 1k run/row or 200 DU

Rope climb, Turkish get-up, Muscle-up, L-sit variations…

Today we're going to do Tabata Hollow Holds!

Tabata protocol is eight rounds of 20 s work and 10 s rest. Totalling 4 minutes of fun. Here's what is going to happen:

Challenge yourself and try to keep the form as perfect as you can. If you don't have a tabata timer, you can use this online tool: http://www.tabatatimer.com/

Back squat,build to heavy 1 rep in 20 mins.
you can do 3-5 reps from start and once you feel start to do singles. start it bwn 60-70% of 1rm.
goal is to get 8-10 sets total.

20 min to find heavy set in

1 Power snatch + 1 Hang snatch + 1 OHS

4 Rounds YGIG
10 Deadlifts 70/50 kg
10 Box Jumps
10 T2B

Timecap 15 min