5min row/bike/airbike/DU
Then 3 rounds with an empty barbell. Last round with eyes closed (except burpees)
5 Clean Pull
5 Front Squat
5 Clean Grip Muscle Snatch
5 Good Morning
5 High Hang Squat Clean
5 Bar over Burpee

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Squat Flow with a Plate video

Banded Pull-through: 4 x 25. Rest 60s.
Then,
2:00 of Parasympathetic Breathing

Every 5mins x 4 Sets:
15 DB Push Press @22,5/15kg
15/12cal row Calorie Row
15 DB Hang Power Cleans @22,5/15kg
15 Toes to Bar

Score = slowest split, so aim for consistency across the sets. Pace those first 2 sets!

Extra Credit
3min of Max Reps Banded Triceps Pushdowns
3min of Max Reps Banded Pulldowns

1a) DB Floor Press : 4 x 10-15. No rest.
- 4 sets with a challenging load for all sets
1b) DB/KB Hammer Curls: 4 x 10-15. Rest 60s.
- 4 sets with a challenging load for all sets

Mobility (upper body) 10min

.

20 min HSPU Practice

.

EVERY 90S FOR 5 ROUNDS:

5-8 HSPU/ Pike Push up

.

HOLDS:

EMOM 12:

25-30s Handstand hold

20-25s Top position Ring Hold

40-50s Rower Plank hold

20-25s L- hang

Kippitekniikka

Kippi - polven nosto

Tempaustekniikka:

5 x 3-o tempaus

• 1-1-1-1-1-1 of:
BB Clean & Squat Jerk
75-85% 1RM
Se hai difficoltà ha lavorare sullo Squat Jerk con queste percentuali scala e lavora di tecnica anche
facendo qualche set in più sino ad un massimo di 12 sets.

TABATA x2 (8min) (alternate the movements)

GTO 10/15kg

Side Plank

Push Press

4x6 + 1x AMRAP (with the last used weight, max 15 reps)

70-75% 1 RM Push Press