YGIG with partner per movement

Buy-in 29 DU (both atheletes in the same time)

2 rounds
9 x clean 60/40kg
9 x s2o 60/40kg
9 x PU
9 x mave 80/60kg
9 x wall walk
9 x t2b
9 x front squat 60/40kg
9 x wall-ball 20/14lb
9 x med ball situps 20/14lb

Buy out 29 DU (both)

Time cap 29min

Skill Handstand
* -harjoitellaan käsilläseisontaa seinää vasten vaiheittain. tarkoitettu niille, joilla haasteita päästä käsilläseisontaan.*

E2MOM, 5 rounds
1-3 x Handstand
20-40 DU/SU

Warm-up
3:00 Echo bike + 3:00 Row @ easy pace
+
1-2 Rounds

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
20 to 30-seconds of Wall-facing flutters
1, ½ or ¼ rotation (each way) of Box pike handstand steps
5 (each way) Sideways handstand walk (Advanced OR Easier variation)
+
Clean and jerk
Build up to the heaviest weight you’ll use in the workout.
+
1-2 Rounds
8m Handstand walk
12 GHD sit-ups
3 Clean and jerks @ 1st weight

Painonnosto tekniikkatunti

3 rounds:
60 DU
50m Walking Lunges
40m KB Front Rack Carry 2x24/16kg
30 Push-ups
20/16cal AB
- Even though this is for time, focus on continuous quality movement and breathing

Painonnosto tekniikkatunti

Choose the amount of minutes and calories/min

5000m bike.

3 rounds @ steady pace

5 Windmills e/side
5-minutes Echo bike
5/side Strict high pull
5-minutes SkiErg
5 e/side Poliquin step-down
5-minutes Row
5 Jefferson curls – KB or empty barbell

3x5 with 3sec pause at the bottom