Skill practise: Handstands
Check your level and practise that

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Wall walks
Kick-up to HS
HS balancing against the wall
HS shoulder taps
Freestanding HS hold

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HS walk towards the wall
Freestanding HS walk
Obstacle HS walk

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Roll forwards
High roll forwards
Jumping roll forwards
HS roll forwards

KB swing 24/16 kg

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Tabata is 8 rounds of: 20s work, 10s rest, for a total of 4 minutes.

Your score is the lowest amount of reps during the whole tabata.
Example: 12-12-11-11-10-10-10-12 -> score is 10.

Every 3min x 4
5-4-3-3 AHAFA

Huom!
Kaikki sarjat pitää olla raskaita, mutta teknisiä. Sarjat nousevalla painolla.

4 RFT :

18-15-12-9 Overhead Squat 42,5/30kg
30 Double Unders
10 Pull-Ups

TC 12

Deadlift, work up to heavy 6RM
+
2x6 @90% of 6RM

3 rounds AHAP

5-4-3-2-1 (45)

Rest as needed between sets and rounds. Adjust weight as needed from set to set. The result is total kgs lifted

Max time handstand hold

• Free stand

AMRAP 3
6 Hang Power Cleans 60/40kg
6 Front Rack Lunges
24 Lateral Jump Over bar

Rest 2min

AMRAP 1
10 Thrusters 60/40kg
+ Max Reps Burpee over bar

Rest 3min and repeat

7 sets
5 Deadlifts
Work up to heavy sets

Back Squats
6-4-2 | 4-3-2

• Start Moderate and build to Heavy. The second wave (4-3-2) should be heavier than the first (6-4-2).
• Week 3 of 5