AHAFA

Same weight through all sets. Perfect form.

Find your 2 rep max in 15 min.

Activation:
-Lat activation with rubber band
-Arch / Hollow with feet on ground/box

Kipping practice:
-Arch / hollow with growing kip
-Kipping with feet together
-Kipping C2B

Butterfly practice:
-Pull throughs gradually growing ROM
-Butterfly with feet together
-Butterfly C2B

Every 1:30 12 x

@ 50% of 1RM Back Squat (Round up to closest 5kg)

1) 3 x Front Squat
2) 6 x Back Squat

Back squat:
- 1x10@60%
- 1x8@65%
- 1x8@70%
- 1x8@75%

Front squat:
1x5@60%
1x5@65%
1x5@70%
1x5@70%

Advanced:
Power Clean

Find your new 1RM in 12 min.

Omavalintainen taitoliike

-Käsilläseisonta, -kävely, hspu
-Kippiliikkeet; t2b, pu, c2b, bmu, ring mu, perhosleuat jne
-Pistoolikyykky
-Tuplat
-Köysikiipeily

Valitse 1-2
Kirjoita kommenttikenttään mitä teit ja miten se sujui

"Mary"
20 min. AMRAP
5 Handstand push-ups
10 1-legged squats (Alternating)
15 Pull-ups

1 squat clean and split jerk
7 RPE

Or add 1-3kg from previous. No stress If you haven't done this

Record the details of your training with this movement.