10x 5min

1) Kone

2) 6-8× /liike
Arnold's press
Ulkokierto olkapäälle
Vipunosto sivuille
Lapapunnerrus

3) Kone

4) 6-8×/ liike
Sivutaivutus kuulalla
Istumaannousu lisäpainolla
Selänojennus boxilta (kaverin kanssa)

5) 6-8×/liike
Yhden jalan mave tangolla
Etureisinosto
Polven koukistus soutulaitteella
Submax seinäistunta

Handstand / HSPU / handstand walk technique

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20 minute mobility

Run intervals

4 Sets:
800m @ 10km pace
400m @ jog recovery

– Walk/Recover for 4:00 before next part –

4 Sets
200m Stride @ 85-90% effort
200m @ walk/very easy jog recovery

Intent (strides). These are not sprints. The goal is to reinforce relaxed speed, coordination and efficient mechanics after the threshold work.

Execution notes (strides).
– fast but smooth
– relaxed shoulders and hands
– quick cadence
– upright posture

EMOM 6 (0:30 AMRAP / 0:30 Rest)

Power clean and jerks @ 70%1RM PC+J

– Each minute is a 30-sec AMRAP of Power clean and jerks @ 70%1RM power clean and jerk, followed by 30-sec rest
– Fast singles. Don’t sacrifice technique to get 1-2 more reps. Stay consistent.

Low hang snatch + snatch

3 x 1+2 @ 70%, EMOM
5 x 1+1 @ 75-80%, E1:15

– Each set is 1 Low hang snatch (hang snatch from below the knee) and 1 or 2 full snatch (from the floor). Drop the bar between each lift and reset.

T2B tech & Kipping HSPU tech

Accessory:

3 rounds:
12-15 seated leg raise
12-15 banded lat pull down
12-15 seated arnold press

Front squat

Warm up
2*70%
2*75%

Basic weight
5*80%
5*80%
5*80%

5 x 5

Partner wod

A) In 10 minuntes
1000/800m Row (YG,IG)
then AMRAP of:
10 Partner WB @6/4kg
10 Partner Medball Lateral Throw
10 Partner Medball Sit-up

Rx+:
Medball @9/6kg

Rest 2 min

B) In 10 minuntes (YG,IG)
2000/1600m Bike
then AMRAP of:
20 Double KB Deadlift @2x16/12kg
10 Burpee over Partner (Partner holds forearm Plank)
20 Double KB Front Squat

Rx+:
Ketllebell @2x24/16kg

Rest 2 min

C) In 10 minuntes
800m Run (switch every 200m)
then AMRAP of:
10 Synch Jumping Pull-up
10 Kneeling Clapping Push up with Partner
20 Alt. V-up (YG,IG)

Rx+:
Kipping Pull-up
Clapping Push-up with Partner

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