A)
Handstand Hold
3 x 20s. Rest 40s.
Options: Freestanding, Wall/Partner Supported, Pike Hold

B)
L-Sit Hold
3 x 20s. Rest 40s.
Options: Rings, between boxes, Leg(s) straight/bent

Rowing Intervals: 5 x 500 Meters. Rest while partner goes (approx 2mins)

• Goal: challenging and consistent result for all 5 sets

20 Minutes of technique work with the Power Snatch.

If confident build to 80% of 1RM for a double in 10 sets.

10-15min easy pace bike warm up (nose breathing only)
.
.
3-4rounds:

3min ON / 1min Off

1) 10-20 box jump + bike
2) 10-20 heavy kbs + row
3) 10-20 V up + ski
4) 2-4 rope climb + echo
.
.
10-15min easy pace bike cool down (nose breathing only)
.
.

Target PK1-2 / Tavoite tehdä selkeästi pitkä matalatehoinen harjoitus, jossa mukana myös dynaamisia liiikkeitä. Mikäli syke nousee dynaamisisssa liikkeissä niin tasaa sykkeet alas koneella.

For Time with Quality and solid pace

Buy-In
20/15cal Row

Then:

2 Wall walks
10 DL 100/70kg (Scaled: 60/40kg)
2 Wall walks
-Rest 60sec- (change Weight)
2 Wall walks
10 Clean 60/40kg (Scaled: 40/30)
2 Wall walks
-Rest 60sec- (change Weight)
2 Wall walks
10 Snatch 40/30kg (Scaled: 30/20kg)
2 Wall walks

RPE 3

TC 10min
Skaalaukset:
Wall walks - kulma -määrä
Tanko liikkeet - paino
Soutu - 15/12cal

EMOM8
1 "No feet" power snatch + 2 "No feet" high hang squat snatch

Huom! Kevyet ja tekniset painot. No feet = Jalat eivät saa irrota maasta. Päkiällä nousu saa tapahtua ojennuksen jatkumona.

E2M x 6
3 "No feet" squat snatch

Huom! Tekniset painot (n.40-55% of 1RM) No feet = Jalat eivät saa irrota maasta. Päkiällä nousu saa tapahtua ojennuksen jatkumona.

30s on / 15s off x8:
a) plate sit up
b) russian twist

Back Squat Cycle
4 sets of 10 reps @ 65% of 1RM

3 x 6min On 3min Off

10/12cal Machine
15 Sit Up / 10 T2B
10 Burpee over DB
20 DB Snatch 1x22/14kg

Back squat

4/4/3/2 @ 80+%

Go every 3:30