Practice kettlebell snatch technique

Takakyykky 8,6,4, jätä 2 toistoa varaa.

nousevilla painoilla, tauot 2 min.

4 Rounds

YGIG / Heavy Quality
12 + 12 Landmine Press
12 + 12 Landmine Pull

Headstand progressions:
1) Tripod and knees on elbows
2) Hip extension, straight back, knees off elbows
3) Leg extensions
4) Headstand - pike position -headstand

-3 x 5 at Technical progression

Kick-up to handstand
-3 x 5 Kick up 2 HS + Eccentric phase (4 sec)

Kipping HSPU
-5 sets @ 40% of max reps
rest 1:30min

Set the J-cup so the bar is at the knee.
2x5 cluster reps 95% 40 secs rest.

So take the bar off and place back on the j-cups

If some of you are going super heavy then you can use blocks.

As many reps as possible in 10 minutes

Front squats (bar from from the floor)
@40% from 1rm front squat

*Every time you drop the bar you need to do

5 bar over burpees
200 m run

before you can continue with squats

*Score is the number of front squats.

4 rounds

• 5 hang power clean
• rest 2min
• 5 db bench press/ ring push up/ push up, tempo 3101
• rest 2min

more weight than last week
same weight in all sets
no belt

4 rounds for quality

• 6 + 6 zercher reverse lunges
• max reps strict toes to bar or L-hang
• 10-15 ghd sit ups

3x max reps with bodyweight, add 10% to last weeks, rest 4-5 min

No more than 30 reps.

EMOM 12

1. 45 sec Front Rack + OH Carry 24/16Kg
2. Arch Rock 15
3. Hollow Rock 15