OTM 10 minute
Hang Power clean + clean (65 % - 70 %)

Mobility / kevyet aerobiset / uinti, pyöräily mitä mielesi tekee. Älä kuitenkaan tuhlaa liikaa energiaa että jaksat loppuviikosta.

Shoulder to Overhead
Back Squat
Ring Row

5 Rounds of:
10m Handstand Walk or 20-30s Handstand Hold
10-20s Hollow Hold or L-Sit Hold
Rest as needed between sets.

1. Banded mu /MU
2. 2x (2 muscle snatch + 2 OHS
3. Ring swing / Ring MU
4. Shoulder taps 30
5. Takaperin suorinvartaloin kuperkeikka
6. Pistooli 4+4
7. Vatsat 10 + 10 heel taps

Optional Accessory:

EMOM x6
2x Hang Power Snatch

RPE 3-4, Smooth and fast. Add loading by feel.

5 x 4 reps
2 sec. pause at the bottom

Optional Accessory:

3 rounds, rest as needed:

1) 2+2 TGU (turkish get-up)
2) 1-2 Rope Climb (legless)
3) 5+5 Double KB Front Rack Box Step-Up

RPE 3-4

100% body weight back squats on the minute every minute until failure

1 minute, 1 back squat
2 minutes, 2 back squats

EMOM 15

1 min : 0:30 Hs walk
2 min : Single arm Oh lunge DB/KB (alternating rounds)
3 min : 13 GHDSU