L-Sit progression drills circuit
20 Single leg lifts
10 Double leg lifts
10 Hip lifts
10 Sigle leg hip lifts
10 Slide backs
Repeat 1-3 rounds

YGIG FOR TIME

150 T2B
150 KBS 24/16kg

TC 15min

10 sets
3 Front Squat

Go every 90sec
70%++...Work up to heavier sets

15m HSW (2×7.5m) 3-5 wall climbs
5 squat cleans 80/50kg

Kipping, butterfly technique.

Then

12 Min EMOM;
1. 5-15 pull up
2. 5 75/60 cm box jump.

Warm Up
3 min cardio machine (increase pace each min a bit)
then
With red or blue band
30-40 band pull from different positions (keskeltä, ristiin, niskan takaa yms)
with miniband :
15+15 banded side steps
10+10 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech
then
2 rounds with barbell
3 high hang power snatch + 3 hang power snatch + 3 power snatches
rest 1 min bwn
then warm up lifts and start :

Split jerk 3x5x60%, 2x2x80%

Floor Press: 1RM in 9 sets. Rest 2:00
- Option: 5 x 5, adding weight each

20min Amrap

6 c&j @60/40kg
12 box jump
19 air squat
17 sit up

Push Jerk + Split Jerk
5 x 1 + 1 @75%, every 90s.

• A little increase from last week.