Handstand walk / Handstand Skills

20min Soutu/Pyörä

ja joka 4. minuutti 30 tuplanaruhyppy + 6 varpaat tankoon selinmakuulla (tavoite 1min )

3 Rounds:
2:00 Cardio machine / 400m run
15-20 band pull aparts or ring row
15-20 bodyweight single leg RDL, alt leg.
8-10 Barbell Power Clean
Increase power clean weight each round

Time:

28 Overhead Squat 45/32,5kg
15 Box jumps
21 Overhead Squat 45/32,5kg
12 Box Jumps
14 Overhead Squat 45/32,5kg
9 Box Jumps
7 Overhead Squat 45/32,5kg
6 Box Jumps

TC 10

12min alkavalla minuutilla

1. max toistot naruhyppy
2. 20-30s kupera kivi
3. 10-15 etunojapunnerrus

Clean & Jerk, 3 x 3 + 1, 75 %

A. 4-minute AMRAP as far up a ladder as possible of
3 – 6 – 9 – 12 – 15 etc.
Front squat @ 40/30kg
Push jerk @ 40/30kg

3 min rest before part B

B. 4-minute AMRAP as far up a ladder as possible of:
3 – 6 – 9 – 12 – 15 etc.
Power snatch @ 40/30kg
30 Double unders

3 min rest before part C

C. 4-minute AMRAP as far up a ladder as possible of:
3 – 6 – 9 – 12 – 15 etc.
Power clean and jerk @ 40/30kg
Toes to bar

10 rep power snatch touch and go, build up in 15 Mins
Beginners focus on technique

4 rds for time

6 lateral burpees over the barbell
8 hang squat cleans @55-60% 1 RM
12 t2B

TC:11 min

Clean pull + squat clean TNG complex

-building up in 15 minutes. No fails is the goal.