3x3@80%, bs-%, rest btw sets 3min

*full foot
2@100%, 2x2@105%, sn-%, rest btw sets 2min

Active Recovery Workout 45 minutes :

10 Hollow Position Banded Pull Down
3 Inchworm
3 + 3 Dual DB/KB Windmill
40/30 Calories Any Machine
5 + 5 Elevated ATG Split Squat
10 + 10 Wallsit Leg Extension
2 + 2 TGU
40/30 Calories Any Machine
5 Sots Press, add weight if possible
10 Reverse Flyers
30s Active Hang

For time:

100 DU
10 wall walk
10 bmu / scaled 15 c2b or 20 pull up
10 wall walk
100 DU

TARGET UNDER 10MIN/ TIME CAP 15MIN

2@up to 80%, rest btw sets 2min

Valitse 2-3 liikettä taitotreeniin
-mukavat toistomäärät ja väliin 90s helppo kone, viivahölkkä tai naruhyppyjä

Deadlift

Build to Heavy 5 (H5) @ 2 RIR (82-86%)

4-5sets:

20s On 40s off
1) chin over rings
2) ring support
3) bottom of ring dip
4) hollow

-snatch pull + muscle snatch

-snatch balance + OHS
*build to moderate