RX
Build to a Moderate-Heavy 3-Rep Overhead Squat
or

SCALED
Build to a Moderate-Heavy 3-Rep Front Squat
Weight must come from the floor.
RPE 7

Six sets of three

ON A 10:00 RUNNING CLOCK...
Practice Handstand Hold or Handstand Walking

Kick up to wall
Shoulder taps
Single leg hold on wall
Kick up and walk 1-2 steps to wall
and so on!

3x 6-8

Rengassoutu
Hauiskääntö
Vipunosto taakse

3x 6-8

Pystypunnerrus
Ranskalainen punnerrus
Vipunosto sivuille

Tabata:
vatsakierto
kuppipito

40min For Q:

Partner 1. Ergo

Partner 2 Alt. A & B

A) 12 Alt. cossack squat + 2-3 Wall walk +
6/6 Side plank rotation

B) 10-12 Strict knee raises +
10/10m KB mixed carry (OH & Farmers) + 8-10
Medball clean

EMOM 16

Minute 1 : 10 Hang DB Snatch, alternating 22,5/15kg
Minute 2 : 5 Burpee Pull Ups
Minute 3 : 14 Front rack Lunges 22,5/15kg
Minute 4 : 20 Russian Twist w/ Medball

Shoulder / Upper Body mobility

Warm Up
2 rounds
2 min run, bike or row (start easy, add speed)
10 step back lunges + 10 step forward lunges
10 glute bridges + 10-20 hollow rocks
5-10 wall squats
then some squat mobility and go for warm up sets

Strenght (20 min)
Back Squat 5-5-3-3-3 reps @60%, go up feeling (1-2 toistoa varaa vika sarjalla)
rest 2-3 min bwn sets

Metcon
21-15-9 reps for time
Burpee Over Barbell
Front Squats @35-40% of 1rm
or
21-15-9 reps for time
Burpee

KB Goblet Squat @16-20/24-32kg

3- Pos squat snatch: (15-20min)
High hang-hang-start
@60-70% of 1RM

Huom!
Toistot pitää olla teknisiä, prosentti päivän fiiliksen mukaan.

Warm Up
2 rounds
2 min cardio machine
20m bear crawl + 6-8 burpees
5 muscle snatch + 5 snatch grip push press behind neck + 5 ohs
:20-30 Side Plank Hold R/L

Strenght
Overhead Squat 5-5-3-3-3 reps @50-80% of 1rm OHS
Slow Power snatch + Power snatch 7x1+1reps@50-80% of 1rm power snatch
rest 1-2 min bwn sets

Accessory Work
3 sets
8+8 single arm upright row + 8-12 ring row for back shoulders
rest 1 min
8+8 single arm floor press + 24-32 mountain climbers
rest 1 min