Push Press

4 x 3 x AHAP

SO 2:30

AMRAP 15

8 Power Clean 70/50kg
12 Bar Over Burpees
30/21 Cal Row

Shoulder Press

4 x 4 x 70%
1 x 2 x 80%

SO 2:30

10 minutes

5 Hang power Clean
2 Hang Squat Clean
5 Shoulder Press
2 Push Press
3 Wall Climb
5 Squat Jumps.

Then

0:30 + 0:30 Lats Stretch
0:30 + 0:30 Triceps Stretch
2:00 V-Stretch

5 rounds
6 D-ball to the box over burpee
10 m heavy sled push
10 m seated sled pull (use same weight as pushing)
Rest 2min

Practice your KB skills and moves based off this flow;

Figure 8s
Alt Reverse Lunges
Alt Ballistic Rows
Rotational CrossBody Swing to Clean
Half Kneeling Windmill

Tri-Set
3 sets
Tall Kneeling Landmine Press - Bilateral x 6-8 3s down.
Rest 60s.
DB Bear Crawl x 10m.
Rest 60s.
Banded Bent Iso Row x 15 each.
Rest 60s.

Midbody
2 sets
1:00 Side Planks
1:00 plank hold
rest 1 min

Cool down
2-3 min light cardio
1-2 min v-sit strech
1+1 min quad strech
10-15 pass throughs with band (slowly + short chest strech)

"Holleyman"
30 rounds for time of:
5 Wall ball shots, 9/6kg
3 Handstand push-ups
1 Power clean@100/70kg

TimeCap 35mins
Compare to 2021.05.12

LÄMMITTELY
Liikkuvuus ja dynaamiset venytykset
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VOIMA
EMOM 12 parin kanssa
Takakyykky 6x6

CIRCUIT
3 kierrosta, 45s./15s.
Pystypunnerrus kp
Etuheilautus kk
Russian twist kk