Kippiheilunta>siitä omavalintainen liike (esim. T2B, leuka, c2b, bmu) & käsilläseisonta🤸‍♂️

3-5 rounds:
10 Prone BTN Presses w/ Stick
15 Banded Face Pulls
10 90° External Rotation Stretch w/ Stick
10/10 Split Squat Archer Pulls (next to a wall)
10 Banded External Rotations w/ 5sec Hold (palms facing)
- Rest as needed

EMOM 16:
1: 12/10cal Row
2: 10 Deadlifts 80/56kg
3: 10/8cal AB
4: 10 KB Shoulder Presses 2x16/12kg

Front squat

Build to heavy 3 (H3) @ RPE 9 (88-92%)

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

A)
3 sets of:
2/2 Turkish get up
10 double KB Turkish sit up
12 dead stop Russian swing

B)
In every 2:30 x 3
5x 1 single arm snatch + 1 press
12 double KB front rack alt. reverse lunge

C)
EMOM 9'
1: 16 alt. Gorilla row
2: 16 double KB thruster
3: 8/8 single arm hang clean

EMOM24:
a) pistol squat / pistol squat to box / banded / negative pistol squat / alt. step back lunge
b) HSPU / wall walk / feet on box wall walk
c) monostructural
d) rest / plank

Voit tehdä yhden tai useamman sarjan intervallin aikana. Työaika max. 45s / min.

2-3 SETS
8/8 DBL KB Single Leg RDL
12 SLOW Weighted Good Mornings*
8/8 Single Leg Glute Bridge-Up
-Rest As Needed b/t Sets-
*Option to use Plate, Empty Barbell, or Body Weight.

Romanian deadlift, four sets of fours.

Tekniikkaa
Erilaiset heilautukset
Rive
Työntö/vauhtipunnerrus
Tempaus

"Turkulainen jumppa"
100 Etuheilautus
80 Rinnalleveto
60 Työntö/vauhtipunnerrus
40 Tempaus
20 Tuulimylly