Practice HSPU
Beginner:
Wall climb push through drill + Kick up to
handstand

Intermediate:
Find stable tripod + practice kipping

Advanced:
3x Amrap kipping HSPU rpe 7
+
6rft:
7x Strict Chin ups
9x Ball slam
15/12 cal row
Rest 30sec between rounds

Clean & Jerk
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85% of 1RM
Add weight to 1 rep

A: 4min amrap
21 Power clean 50/35
18 TTB
Amrap Row for cal
4min rest
4min amrap
15 Power clean 60/40
12 TTB
Amrap Row for cal
4min rest
4min amrap
9 Power clean 70/45
6 TTB
Amrap Row for cal

Fir time:
10 TTB
10cal ski

”Aaton aamujumppa”
5 rounds not for time
5 shoulder press @ 70%
3 wide grip strict pull ups
10 dumbbell lateral raises 10kg/5kg
then
3 super sets
5 strict full ROM ring dips
10 perfect push ups
15 floor presses (choose a weight that you can go unbroken the whole set)

2x4 Kick Ups to a Wall
——————————————
1x4 1m HS Walk to a Wall
——————————————
2x5-8 HS Walk
——————————————
6x4-5 HS Walk w/ partner
- Partner spotting legs
- Slowly 1 hs-walking step at a time
—————————————————
5x5-10 HS Steps Onto a 5kg Plate (feet on the wall)
- 1rep = step both hands on and off the plate

10 rounds not for time.

500m ergo bike
2x power clean + 2 push jerk

Directly into..

10 rounds not for time.

500m ergo bike
1 squat clean & push jerk

Add weight on every second set

Every 2min x 12
2 power cleans and 2 clean squats

Shoulder press 4 RM, then max reps @ 50%

Back squat 5 RM, then max reps @ 80%