400m run
then
4 rounds of
10 thrusters @50/35
20 alt overhead lunges @50/35
10 squat jumps over the bar
then
400m run

-Harjoitellaan köysikiipeilyä
-Harjoitellaan rengastaitoja
-Harjoitellaan käsilläseisontaa

2 x 50m sprints
Rest 2min inbetween sets

2 x 100m
Rest 2min inbetween sets

2 x 200m
Rest 2 min inbetween sets

2 x 400m
Rest 2min inbetween sets

2 x 800m
Rest 2 min inbetween sets

11 pull ups
11 kb swings @ 32/24kg
11 burpees

THURSDAY 1st March 2018

CLEAN | HANDSTAND WORK

MID-HANG CLEAN

1-1-1-1-1

Warm up and work up to a heavy single for the day.

Post loads to comments.

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HANDSTAND WALKING

Choose one of the following scaling options, and spend 12 minutes developing your hand balancing:

A) Hand Walking (free or 2′ from wall)
C)Wall Inverted Hip Shifts with Hand Release (from a wall walk or kick up)
C) Box Piked Hip Shifts with Hand Release
D) Floor Piked Hip Shifts with Hand Release

Rest as needed between sets.

Post work to comments.

Row 1k
-15 Power Snatches
-Run 800m
-15 Power Snatches
-Row 500m
-15 Power Snatches
-Run 400m

Käsilläseisontaharjoituksia:

Hollow, PEP pidot, selkäpäin seinää pito, vapaa käsilläseisonta

thrusters and pull ups for time

otm 7
20s on / 40 sec off
front squats with 2 kettlebells
-3min rest-
otm 7
20 sec on / 40 sec off
row

Handstand walk 400 meters in as few sets as possible (AFSAP).