Warm-up
2 rounds
20 jumping jacks
10 downward dog/pushup
10 inch worms
10 kb swings
10 goblet squat

Gymnastics for quality
30min

BEGINNER
Wall kickup + Wall walk

INTERMEDIATE
HSW progression

ADVANCE
HSW + free handstand push-ups

WOD
4 rounds (16min)
30sec work/30sec rest

• plank hold
• HSPU
• KB swing 16/24kg
• HSW for distance

Scale as needed

For time

• 20-calorie row
• 20 wall-ball shots
• 20 pull-ups

Post rounds and reps to the comments.

4 rnds for time:
12 steps dbl DB OH lunges @2x20/12.5kg
9 dbl DB hang power clean
6 burpee

T.C.:10'

Snatch

A) 5x1:30 On/3min Off:

• 60 DU
• AMRAP: Squat Snatch

Alota medium painolla, ja nosta 5kg joka intervalliin. Vikassa realistisesti tähtää siihen et saisit raskaan noston 1-3x

B) Snatch Pull

• 4x3 @100-110%

Squat

Proge. Viikko 1/8

A) Back Squat

• 5x5 @75% *rest 3min between sets

B) Front Squat

• 3x5 @65-70% *rest 3min between sets

Accessories

4 Rounds For Quality:

• 10-15 Banded GHD Hip Ext. + 20-30s Hold
• 30-45s/Leg Copenhagen Plank

5*60%
3*70%
2*80%
2*90%
1*95%

Rest for 10-16 minutes!

Find 1 Rep Max Front Squat:
• 1 rep at 75%
• 1 rep at 85%
• 1 rep at 93%
• 1 rep at 98%
• 1 rep at 103%
Rest 2 minutes between each set.
This is the first test for 1RM as written in the 7/13 squat program.

2 rounds for time:
• 25 cal Row
• 25 Wall Balls 20/14#
• 25 Med Ball Cleans 20/14#
Goal: sub 10 min.

Olkoon loistava lihaskunto kanssamme <3

Perusta ja kehonhallinta