HS hold drills: (15-20min)
- 3 x 10-20s HS hold face to wall
- 3 x 5-10s/5-10s HS hold face to wall + single leg extension
- 3 x 1-2 kick up to hs + 5-10s hold - partner assisted

Huom! Kaikki kohdat rauhassa hyvillä levoilla, jotta laatu säilyy.

Kipping pull drills: (15-20min)
RX: pitää pystyä tekemään minim 3 tiukkaa leukaa
- 3 x 4-6 kip swing
- 3 x 4-6 toes up/knees up
- 3 x 1-2 hip extension
- 3 x 1-3 half pause drill
- 3-4 x 1 kipping pull up
- timing

Scaled: (jos ei saa tehtyä tiukkoja leukoja) - box drill - single leg box drill - kip swing Huom! Kaikki kohdat rauhassa hyvillä levoilla, jotta laatu säilyy.

Penkki 3x1x90%

Vipunostot maaten 4x15

Ojentajat kumpparilla 4x15

Vipunostot sivuille 3x20

Ojentajapunnerrus otsalta maaten 5x10

*tc ~20min

1-2x1x[3+2]@barbell, 3+2@up to the maximum of the day, pp-%, rest btw sets 2min

Time: 35min
Equipments: 2x Row, 2x SkiErg, 2x BikeErg, 2x Echo Bike

22/17 Cal. on a machine when its your turn, then - back in the line and wait until it's your turn.

4-5sets:

2 snatch grip push press + 3 OHS

easy&fast

Squat Clean: Build to a 1RM in 10 sets. Rest 2:00

Sets should look like - 3-3-2-2-1-1-1-1…

1) Snatch pull + squat snatch 8x(2+2)x60%

For total rounds and reps:
AMRAP in 2 mins of:
Machine Calorie

Rest 1 min

AMRAP in 2 mins of:
10 Double Dumbbell Deadlifts, 2x 22.5/15 kg
10 V-ups

Rest 1 min

AMRAP in 2 mins of:
1 Shuttle Run, 10 m

Rest 1 min

AMRAP in 2 mins of:
10 Alternating Jumping Lunges
10 Alternating Dumbbell Hang Snatches, 22.5/15 kg

Rest 1 min

THEN REPEAT FROM START ( Machine cals) so TOTAL WORKOUT TIME 24 mins.

4-5sets:

3 snatch grip push press + 3 OHS

easy&fast

Snatch Grip Push Press Behind The Neck + OHS
Five sets of (2+2)