Headstance 1/2

AMRAP 10
5 + 5 DB OH lunge steps
5 strict pull up
5 + 5 pistol squats
5 Bulgarian ring row

3-5x3-6 false grip strict ring pull ups palms forward

4 sets kipping in dip down position(on blocks and dumbells or rings)
4x2-5kipping ring dips(on blocks and dumbells or rings)
5x1-6 kipping c2r

5x1-3 baby muscle ups
3-5x10-30s false grip hang

Add one set every week where mentioned. Try to add reps, but also try to save at least one rep in bank.

As many reps as possible in 13 minutes of :

1-2-3-4-5...etc
Devils Clean & Jerks
1-2-3-4-5...etc
Kipping Movement you choose
40 Double Unders

DB´S 22,5/15kg

EMOM x 10

1 power snatch + 1 hang power snatch

60-70% of 1rm power snatch / BE FAST!!

EMOM x5

1 snatch grip push press + 1 snatch balance + 1 OHS 2s pause / easy&fast

Warm Up
2 rounds
2 min cardio
20 banded monsters walk
10-15 banded glute bridges
10-15 double db shoulder press@light weight
15 hollow rocks

Strenght
Shoulder Press 5x5reps@65%, new set every 2 min.
Hip Thrust 3-4x8-12reps@50-70% of 1rm back squats
rest 1.5-2.5 min bwn sets

Metcon
Emom 12
1) Wall walks x 2-3 reps
2) Box Jump, step down x 8-12 reps
3) Banded Strict Chin Ups x 8-12 reps

Kyykky 4x85%

Etuheilautus 3x30

Reverse Crunhes’ 3x30

Quad Blast 3 kierrosta

2@up to RPE8 *could do 2-3 more reps, then DROP SETS 4-5x2@-10%
*target load of max ~85%, rest btw sets 3-4min

WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

15 x BACK EXTENSION / SUPERMAN
5x DEPTH DROPS (low) *pysäytä pudotus koko jalkapohja lattiaassa siihen syvyyteen mikä haastaa eniten, esim. syväkyykky, vedon heikoin kohta, työnnön dippisyvyys
15 x REAR DELT FLY *banded/plate
15 x CRUNCH
15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

---

video: DEPTH DROPS

video: REAR DELT FLY

video: CRUNCH

---

TECHNIQUE STICK/LIGHT BARBELL/BARBELL
39 reps

3 x GOOD MORNING SQUAT PUSH PRESS *jerk grip, get on your toes to balance!

3 x PRESS from SPLIT + 3 x OH SPLIT SQUAT *do the “worse side” first

3 x SHOULDER PRESS + 3 x PUSH PRESS
3 x POWER JERK + 3 x SQUAT JERK

3+3 x STEPPING JERK BALANCE *rytmi taka-etu
3+3 x SPLIT JERK *rytmi taka-etu -- palautus etu-taka

3 x SNATCH PULL *full foot + 3 x clean PULL *full foot

---

DEFICIT SNATCH PULL to HIP + DEFICIT SNATCH *punainen palamatto jalkojen alle
2x2x[1+1]@barbell, 1+1@up to 70%, 1+1@75%, 3x1x[1+1]@80% sn-%, rest btw sets 2min

---

CLEAN + SPLIT JERK + SPLIT JERK BTN
2x2x[1+1+1]@barbell, 1+1+1@up to 70%, 1+1+1@75%, 3x1x[1+1+1]@80%, jerk-%, rest btw sets 2min

---

HALF (90°) BACK SQUAT + SEGMENT (1-3sec pause 90°) BACK SQUAT + BACK SQUAT
2x1x[1+1+1]@65%, 1+1+1@70%, bs-%, rest btw sets 3min

---

SNATCH PULL to HIP

video: DEFICIT SNATCH or SNATCH ON RISER

video: SPLIT JERK BTN

video: HALF/PARALLEL BACK SQUAT

video: SEGMENT BACK SQUAT

---

SUPERSET: quality

3 rounds: NO SHOES

8x DB SEATED SHOULDER PRESS
12x LU RAISES *plate
12x BARBELL BICEPS CURL *vastaote, tanko nenään...

Rest as needed

Rive ja työntö