Hip thurst,

3 x 6, AHAP

Back squat 8-6-6-10-10

Rest 3min between sets

3 x 12 AHAP

RX:

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 61kg / 38kg

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 83kg/ 52kg

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 102kg / 65kg

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 124kg/ 79kg

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 142kg/ 93kg

Stop at 20 minutes.

Scaled:

Beginning on a 4-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 squat cleans, 43kg / 25kg

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 squat cleans, 52kg / 34kg

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 61kg / 43kg

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 70kg/ 52kg

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 83kg/ 61kg

Stop at 20 minutes.

Kehonhuolto

*taso 1

Bench press 4x10

Vauhtipunnerrus 3RM ja max toistot @80%

Skill Practice:
-Kick Up 2 HS against wall
-Arch to hollow facing wall
-One leg on box and weight shifting
-Shoulder tapping
-Walk against wall
-Free Walk
-Headstand - HS Walk - Headstand

Overhead squat 3x3 with pause

In 20 minutes:

Front squat up to a heavy single + 2 x 2 @ 80%/h1