25:00, steady work
15m x Heavy Sled Push
30m/arm x Single Arm Farmer Carry
10 x Double DB/KB Rows

Handstand walk progressions and practice.

Approx 10mins of practice here. Coaches will have all the progressions you need to make some progress.

ME 1 min row cal

2 min rest

ME 1 min DU

2 min rest

ME 1 min burpees

Kelkka 50% omapaino x 10 suoraa ees-taas

Etunojapunnerrukset 3x20
-lisäpaino tarvittaessa

Lankkusoutu kumpparilla 3x15 / puoli

Linkkarit 5x10

Tuettu kulmasoutu käsipainoilla 4x10
-vinopenkisssä

LIIKKEIDEN JÄRJESTYKSELLÄ EI VÄLIÄ!!

6 x Every 2:30
4reps
@80% of 1rm

(Sets performed @ 0:00,2:30,5:00,7:30,10:00,12:30

Warm up: 2-3 rounds
20 ski jump
20 x-jump
3-6 inch worm + push up
*
4x tabata
8x20s/10s
1) push up
2) hollow hold
3) superman hold
4) up& down
rest 1-2min between movements

Power Clean and Jerk

EMOM 12 min (2 reps/ min)

Minutes 1-3: 70%
Minutes 4-6: 75%
Minutes 7-9: 80%
Minutes 10-12: 85%

Single Leg RDLs: 4 x 5-10. Rest 60s.
+
- Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Warm up with empty barbell:
2 x 10 High hang snatch pull
2 x 5 Muscle snatch (jalat suorana)
2 x 5 Narrow grip OHS
2 x 5 High hang muscle snatch (kantapää maassa)
2 x 5 Tall snatch
2 x 5 Snatch balance

Snatch balance
3 x 3
Nousu varpaille ja alle työntö. 30-40% of 1RM.

Snatch
2 x @75%
2 x @77,5%
2 x @80%
2 x @82,5%
2 x 2 @85%

Back Squat

7 x 4 x 80 - 85 %

SO 3:00