For quality, accumulate

• 5 minutes of L-sit hold
• 5 minutes of handstand hold
• 10 minutes of plank hold

Break up the work as needed.

Voimaa alkuun

Pushpress
5-5-3-3-1-1-1-1-1
Deadlift
5-5-3-3-1-1-1-1-1

For time
5 rounds

10 pullup
20 pushup
20 istumaannousu
5+5 clean&jerk 22,5kg

Back squat 3 x 8 reps

Leg press 3 x 12 reps
Bodyweight lunge 3 x 12 (12 reps per leg)

A,
Tempo Clean & Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 sec lowering to the hang then GO! Regular tempo on the split jerk

B,
Every 4 mins for 20 mins do:
11 Box Jump Overs, 60/50cm
9 Bar Facing Burpees
7 Front Squats, 61/43kg
5 Muscle-ups

C,
4 rounds for quality of:
Kettlebell Farmers Hold, pick load, 20 secs
Double Kettlebell Front Rack Hold, pick load, 20 secs
Double Kettlebell Overhead Hold, pick load, 20 secs
Rest 1 min

Repeat 4x

10 burpee over DB
10 + 10 DB snatch
10 + 10 DB press
10 goblet squat with DB
10 arnolds press
10 +10 DB row

Build To a Heavy TnG Double

TC 15

30-60 Minutes @ Zone 2 Heart Rate

A1) 5x1 HS to L-sit, hold bottom of hs for 5s
A2) deadlift 5x5x70%

E3MOM 5
5 Back squats (70-75%)

Normisalilla kiertoharjoittelutyylillä laitteita 👍🏻