90 min
Warm up

A. Skillwork: HSW practice for 10 min

B. Hatch squat program week 6 day 2
Back squat 4x62.5 4x65 4x65 4x65
Front squat 4x45 4x47.5 4x52.5 4x52.5

C. Weighted pull up 3x10 3x12.5 3x15 mmv

Pull up for max reps 11 6 mv

Skillwork: kipping pull up practice for 30 reps

D. Apuliikkeet
Hyvää huomenta 6x40 8x35 8x35
Lantionnosto 3x8x60

Tutisevat jalat ja kädet, toimii siis :)

askelkyykyt pienillä painoilla
jalkojen nostot (vatsat)
Punnerrukset kumppareilla
"vatsalauta" 5 kierrosta 20 min

Mavea, ylätaljaa, keskivartaloa

A.
Three sets of:
Bench Press x 8-10 reps @ 2011
Rest 60 seconds
Supine Ring Row x 8-10 reps @ 2111
Rest 60 seconds
Bottom’s Up Kettlebell Squat x 5 reps each arm
Rest 60 seconds
Side Plank x 30-45 seconds each side
Rest 60 seconds

B.
For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
20 Wall Ball Shots (20/14 lbs)
10 Ring Dips

12 min amrap of:

• 3 hang squat clean (Rx 135 lbs)
• 6 HSPU

50 cal
Rest 120s.
40 cal
Rest 90s.
30 cal
Rest 60s.
20 cal
Rest 30s.
10 cal
Rest 30s.
20 cal
Rest 60s.
30 cal
Res 90s.
40 cal
Rest 120s.
50 cal

HR: 65-80%

100 Hang Snatch

First: Overhead Squat 50% of 1RM
Second: Deadlift 50% of 1RM

3 Rounds
0:10 Work
0:50 Rest

1min rest

3 Rounds
0:20 Work
0:40 Rest

3min rest

2 Rounds
0:40 Work
1:00 Rest

5min rest and switch movement.

7min AMRAP of:
20 Cal. Row
10 Front Squats 70kg
10 Deficit HSPU 7cm

rest 5min

7min AMRAP of:
20 Cal. Row
15 Wall Balls
10 Pullups

rest 5min

7min AMRAP of:
10 Burpee-Box Jumps
10 Toes-to-bar
10 KB Snatch 28kg