4x6

Rest 2min. btw. sets.

" The Holleyman"

30 rounds for time
5 wall balls@ 9/6kg
3 HSPU kipping
1 Power Clean@102/70kg
Timecap: 30 mins

4 Burpee over the Bar
3 Power Clean
2 S2OH
1 MU
60/40kg

18min
7 raaka rinnalleveto 80/50kg tai 70%
25 cal pyörä/soutu

3-10 x T2B
6-10 x OHS 50/35kg
rest of the time Bar over Burpees

10 min EMOM
65kg/45kg
2 cleans
2 jerks
2 OHS

Part A: Muscle activation
• 10 x Standing hip rotations (40 in total)
o both directions
o both legs
• 10 x Slow standing leg lift + 10 x Kick + 10 s Hold + 10 x Pulse
o to the front, side and back
o both legs

Part B: Stretching
• 10 x Body roll on top of leg(s) + 60 s forward fold stretch
o legs together (pike)
o legs in V towards the weaker leg
o legs in V towards the stronger leg
o legs in V to the middle (pancake)
• 10 x Straighten the back leg in hip flexor stretch, both sides
• 30 s Hip flexor stretch with straight back leg + 30 s hip flexor stretch with knee on floor, both sides
• 10 x From quad to hip flexor stretch and back with knee bent against the wall, both sides
• 2 x 45 s Front split per side, alternate sides (4 x 45 s in total)
• 1 min Frog stretch
• 2 x 30 s Middle split

Part C: Strength
• Laying on the back with one leg working and the other bent foot against the floor, both sides
o 10 x straighten the leg with a pointed ankle, flex the ankle and bend the leg
o 30 s pushing the leg away from the face against pulling with hands
o 30 s pushing the leg towards the face agains pushing with hands
• Same as above with straight other leg
• 5 x Kneeling straight leg lift moving from side to behind and back, both sides
• 10 x Sitting leg lifts + 10 s Hold (total 60 x + 60 s)
o First both legs separately, then at the same time
o Done both legs together and in a V

8x20/10

For Quality
4 Rounds
4 Strict T2b
5 Strict Hspu
8 Pistol squat (4+4)

Rest 4min

4 Rounds
8 T2b
10 Kipping Hspu
12 Weighted Cossack squat

5 Kierrosta aikaa vastaan:

17 KK-heilautus
13 Sumomaastavetopystysoutu 40/30kg
10 Kykky

TC: 16min