Takakyykky 6,6,6

nousevilla painoilla
2 min tauot

Warm-up 2 rounds:

10+10 Shoulder rolls
5 Crab breath
10 air squats
10 Wrist pumps
10 Cat-cow stretch
:30 active hang
5 Downward dog to push up
10 pike push ups
:30 dead hang
10 feet on box hspu
5 kick ups to wall

FOR 15 minutes:

Practice your hspu progression or strict hspu skills for 15 minutes

Find your 1RM

Maastaveto 1RM

For time:

• 10 dumbbell snatches
• 15 burpee box jump-overs
• 20 dumbbell snatches
• 15 burpee box jump-overs
• 30 dumbbell snatches
• 15 burpee box jump-overs
• 40 dumbbell snatches
• 15 burpee box jump-overs
• 50 dumbbell snatches
• 15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box

Go walking, running, rowing, swiming, biking, etc. with a low heartrate (50-70% of max HR), at least for 1h.
Stretching & mobility.

3x3 floor press

-Build up to heavy 3.

FOR TIME:

150 WALLBALL 20/14lbs

TC: 15min

Workout 16.4 & 17.4

Complete as many rounds and reps as possible in 13 minutes of:

• 55 deadlifts
• 55 wall-ball shots
• 55-calorie row
• 55 handstand push-ups
  

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Snatch 5x2
Focus on technique! Not all out.