Kipping Hspu skill/
Strict HSPU/strict HSPU boxilta/pike push up
2-5x 2-7

E2MOM, 5 rounds
5-12 kipping/strict HSPU
12 KB hang clean + jerks alt.

Every 5 mins x 6 sets
200 m run
20 alt. Dumbell snatch @22,5/15kg
15 wall ball @9/6kg
10 t2b

Warm Up
2 rounds
2 min cardio machine
20 step back/forward lunges
20 mountain climbers
10 romanian deadlifts + 10 push press

Strenght
Sledge Push 3x20m + 2x12m , build in weights
rest 2-3 min bwn sets

Weightlifting
3x3reps of power clean + push jerk/press (1 rep is pc+pj)
3x2reps of power + push jerk / press
3x1 power clean + 1 push jerk/press
rest 1-2 min bwn sets

2-3 sets, 30sec on/15sec off
Flutter kicks
Mountain climber
Lankkupidossa sivulta sivulle
Kantapääkosketukset
Hanging Leg raise (weighted)

Hertta db snatch
Pata push up
Ruutu Box over dp
Risti Kb swing
Ässät hanging scissors
Jokeri wall Walk 1-3

Back squat

Build to heavy 5 (H5) @ 2 RIR

Tempo snatch

7 to 10 x 1-2 @ 65-75%, go every 1:30

– Tempo: 3 sec from floor to mid-thigh
– Start with doubles, then move to singles as you build through the range as needed
– Drop the bar between each rep on the doubles, reset and go

6x4 4min välein ja käsilläseisontoja lepoliikkeenä

2 sets:
30sec hang
10+10 DB strict press
10+10 DB bench press
10+10 DB bent over row
10+10 1-arm ring row
-yksi käsi kerrallaan, kevyt käsipaino!

Emom 44min

1. 5m + 5 HS walk with pirouette
2. 5 C&J @ 70/50kg
3. 8 front rack reverse lunges 70/50kg
4. 4 Burpee MU / C2B / pull up
5. 10 deficit Kipping HSPU
6. 10 box jump over
7. 1-2 Rope (1 legless + 1 rope climb)
8. Rest
9. Rest