3:00 Row @ easy
2:00 Echo bike @ moderate
1:00 Row @ moderate hard
+
10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)
30 Speed rope skips
10 V-ups
+
Build to workout weight for the DB snatches
* Practise Toes-to-bar complex a few times between sets:
Kipping Toes-to-Bar complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
2 Rounds @ workout weight
4 DB snatches
4 Toes-to-bars
20 Double-unders

In Teams of 2- for time- I go U Go

3 rounds of

30 T2B
40 Wall Ball
30 Double KB Push Press @24/16

Then
70 Cal Row

2 rounds of

30 T2B
40 Wall Ball
30 Double KB Dead Power Clean @24/16

Then
70 cal Row

1 round of

30 T2B
40 Wall Ball
30 Double KB Front squat @24/16
Timecap: 40 mins

4 rounds for quality
8 Ball Slams
6 Split jumps
4 Plyo Push-ups
2 Seated box jumps
400m Row @ RPE 2-3

4 rounds for quality
40/30 calorie Echo bike @ RPE 3-4
4 Bridge-ups
4 Shoulder rolls, alternate sides
40m Sled drag/push – light
8 e/side Half-kneeling bottom up KB press
8 Archer ring rows, alternating

LÄMMITTELY
• Ylivienti vk
• Vk seläntakana - käsien nosto
• Yhden käden pyöritykset vk
• Etummaisen sahalihaksen aktivointi vk
• Käsien lähennys (rinta) vk
• AKK - lankku
• Istuen lonkan sisäkierrot
• 90/90 jalan nosto ja vienti eteen
• Istuen lonkan loitonnus + eteentaivutus painot käsissä
• Elephant walk
• Jefferson curl

VOIMA
3 x 6 kulmasoutu tangolla
3 x 6 sumomave
3 x 6 penkkipunnerrus vuorokäsin kp

HSW Skill Circuit – 2 to 3 rounds

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall-facing flutters
1, ½ or ¼ rotation (each way) of Box pike handstand steps
5 (each way) Sideways handstand walk

4 kierrosta, viidennestä kahvakuula-liikkeet

RestDay!

LÄMMITTELY
• Ylivienti vk
• Vk seläntakana - käsien nosto
• Yhden käden pyöritykset vk
• Etummaisen sahalihaksen aktivointi vk
• Käsien lähennys (rinta) vk
• AKK - lankku
• Istuen lonkan sisäkierrot
• 90/90 jalan nosto ja vienti eteen
• Istuen lonkan loitonnus + eteentaivutus painot käsissä
• Elephant walk

VOIMA
Kiertoharjotteluna, lepää kierroksen jälkeen n.1-2min
3 x 4-6 leuanveto
3 x 6 rdl kp
3 x 6 penkkipunnerrus vuorokäsin kp

Välineenä käsipainot.

Warm Up
3-5 min of cardio machine work as overall warm up for body
Band Pulls + Banded Hip Activation
then 3 rounds of snatch barbell warm up
1st round) 5 snatch pull + 5 hip muscle snatch + 5 snatch landing
2nd round) 5 snatch RDL + 5 hip muscle snatch + 5 ohs
3rd round) 5 snatch high pull + 5 hip power snatch + 5 snatch drop

Weightlifting
3x1 power snatch + 1 low hang power snach +1 hang power snatch + 1 snatch balance + 1 ohs @35-50%
5x2 power snatch + 2 squat snatch @60-80%
rest as needed bwn sets

Strenght
Back Squat 4x4 reps@75-80-80-80% of 1rm
rest as needed bwn sets

Metcon
8-10 min emom of:
3 power clean
3 front squat
3 push jerk
Elite 80/55kg
RX 70/47.5kg
Masters 60/42.5kg
Scaled 52.5/35kg

add +2.5-5 kg to barbell from last time and repeat same times than last time. OR add 5-10kg to barbell and do the shorter ones.