Deadlift

3 x 4 @ 82-86%, Rest 3:00 between sets

Build to workout weight for hang power snatches and front squats
* Practice few short sets of other movements as you build up
+
@ workout weight
250 Row
5 Burpees over the rower
10 Wall balls
– Rest 0:30 –
10 (cal) Air bike
5 Hang power snatches
5 Handstand push-ups
5 Front squats
5 Toes-to-bars

10 rounds for consistency:
30 s of med ball cleans 9/6 kg
30 s of double unders
30 s of shuttle run (7,5 m + 7,5 m)
90 s rest

EMOM 15
1. 8-15 cal erg
2. 12 DB snatch + rest of the time burpee over DB
3. Rest

Zone 1:
SkiErg / RowErg

Zone 2:
SBL Lunges / Zercher Lunges

Zone 3:
Run / High knee run

Zone 4:
Plank Jack / Bicycle Crunch

Zone 5:
Shuttle Run / Airbike

Zone 6:
KB Thruster / KB Goblet Squat

-4 rounds
-Work 40s Rest 45s
-Effort needs to be 110% as work period is short and rest period is long

Snatch

3-5 x 1 @ continue to build up from 3 pos., go EMOM

Handstand Circuit

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
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
10-20 Handstand shoulder taps
2 Kick up to handstand and take 6 fast steps

– Rest as needed b/t exercises –

2 Rounds
5/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down taking deep breaths
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
8 Tension swings (sponge/block between feet)

10 burbee
10 abmat
8 burbee
8 käsipaino tempaus
6 burbee
6 t2b
4 burbee
4 leuka
2 burbee
2 punnerrus
1 burbee

Ja samaa reittiä takaisin ylös, eli päättyy kun 10 burbeeta tehty.

Alle leuan, t2b ja k2e tekniikkaa

4:00 cardio

2 rounds (warm up):

5 push-up to downdog

20 shoulder taps (plank position)

0:15 hollow hold

0:15 arch hold

..Remaining time:

4:00 handstand / handstand walk practice:

• Wallfacing Handstand

• Handstand

• Steps to Plate

• Fluter Kicks

• Sideways HSW against wall

• HSW

3:00-4:00 cardio