Overhead Squat

4x6@30-50% back squat

SO 2:00

U break it u buy it

For time with 25min time cap:

45 hang squat clean 60/40
5 bob every time barbell touches floor

45 HSPU
5 v-sit up every time coming off the wall

45 C2B
5 push up every time letting go of bar

45 WB
5 jumping lunges every time ball hits floor

21-15-9 or 15-12-9 reps of :
KB swings @ 24/16 kg
Wall ball shots
rest always 20-40 sec before doing next movement. So you dont go all out.

1-5 Bar Muscle-up,
10m Seal walk,
8+8 Banded bulgarian split squat,
30-50 DU,
Lunge Press 6+6

2 sets of 15-20 reps @ medium weight.
Ota n.10 tuntumatoistoa alle ennen varsinaisia työsarjoja.

Wide Stance Box Squat: 3RM. Rest 2:00
– Box at knee height
– Option: 5 x 5, adding weight if form permits, or higher box if mobility is an issue.

10-20 Wall Facing Shoulder taps,
5-15 TTB/TTR,
10-20 Russian Twist,
5-15 Ring Dips,
5-10 Straight leg KB/DB Sit-ups

Weighted pull-up/Weighted C2B 3×3

4 Rounds of:
60s of Hand Release Push-ups
60s of Sumo Deadlift Highpull (24/16kg)
60s of Double Unders
60s of Wallballs (20/14)
60s of Calories on Bike/Row/Ski
60s Rest

• No scoring today, just focus on moving well and smoothly.

Tempaustekniikkaa kepillä