Accessory :

20 minutes. Working your weakness skills.

Tempaus

5 x 1, 2 sek pito kyykyssä

3x
7 front squat + 13 back squat

Try to go a bit heavier than last week.
Use 60-67.5% of front squat max. Do 7 front squat, rack barbell and immediately take barbell to your back and do 13 back squat. Rest 3-4 min btw sets.

maastavetotekniikka
5 x 5

AMRAP 16
12 DB/KB hang snatch (alternating, 6/side)
20 box jump
12 DB/KB push press (6/side)
20 steps walking lunges

Complete for time:
a) 50 ring dips
b) 50 T2B
(kipping allowed)

AM: 70 min
1.Aerobic work
For 60 min, 2 rounds:
10 min ski + bike + run
2.Mobility for 10 min

PM: 140 min
Warm up for 20 min
1.Gymnastics
A. HS walk drills
-Shoulder taps feet on box 3 x 12
- Wall facing HS Shoulder taps 3 x 10
- HS walk: 4-5 sarjaa, focus edelleen tukikädessä → minimoidaan sivusuuntainen huojunta

B. Handstand hold on parallettes (against band)
- 5 sets

C. Hspu endurance: 3 sets:
Kipping hspu (rir 3) - 12 10 9 reps
-Straight into-
30 s. Shoulder presses with stick
-Rest 2 min-

2.Conditioning
A. 2 rounds:
Reverse tabata Assault bike
-Rest 3 min-
Set 1: 58 cal, max/avg. rpm 98/49
Set 2: 56 cal, max/avg. rpm 96/48

3.Accessory
A. 3 sets:
10 Jefferson curl
10 Bicep curl and press

3 rounds:
20 Reverse lunge
10 DB squat
10+10 One leg deadlift
-rest 1-2 min between rounds-

• 4 Round of:
One-Arm KB Swing Snatch Dx (32/24Kg) 10 reps
One-Arm KB Swing Snatch Sx (32/24Kg) 10 reps
Handstand Push Ups 10 reps

3 Sets
5 Seated Box Jump
10 Side Plank Rotations
10m Seated Sled Drag Face Pull (Light Load)