48 Minutes Of:

2 Rounds : ( empty barbell )
5 Snatch Deadlift
5 Snatch Pull
5 Muscle Snatch
5 Overhead Squat
5 Hang Snatch

4 Minutes Cardio

2 Rounds :
20 Single Leg V-Ups
20s Hollow Hold
15 Abdominal Crunch
20s Arc Hold

4 Minutes Cardio

FOR TIME:

PLANKING

Lankuta niin pitkään kuin jaksat - ota joku tavoiteaika niin on helpompi sinnitellä, esim 2 min.

Penkki 2x2x85%

Kyykky 3x75%

Vipunostot sivuille 3x20

Vipunostot maaten 3x20

5min row/bike/airbike
Then 3-4 rounds:
10 Air Squat Cross Kicks video
10m+10m Single Arm DB Overhead Walk
3+3 Single Arm DB Devils Press
10 Hollow Rock

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10 Double Banded Passthrough video

5-10min Row/Bike/Airbike
Then 3 rounds:
3+3 DB Snatch
7 Box Jump
8 Plank Hold with DB Drag video

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10 Double Banded Passthrough video + Thoracic Flow video

Day 2
Core strength

3-4 rounds for quality:

1) 3 Inch worm lowers video
2) 5 Strict T2B & 5 sec. hold
3) 15 arch rocks video

1) Go as low as you can, push hard into the floor and don’t arch your back.

2) Do the movement slow and controlled with legs straight.
Tailoring: T2B knees bent and slow lower with legs straight

3) Legs together and toes pointed!

Optional Accessory:
GYMNASTIC STRENGTH

2-3 rounds, rest as needed:

1) 45-90sec Plank Hold
2) 10+10 KB/DB Lateral Flexion video

Optional Accessory:

GYMNASTIC CONDITIONING

3x 7-10 Strict TTB

RPE 3-4, rest as needed

Optional Accessory

GYMNASTIC STRENGTH

2-4 rounds, rest as needed between

1) 10-20 GHD Hip Extension
2) 10 Lateral Raise

RPE 3 to 4+, go by feel

5min Row/Airbike/bike
Then 3 rounds:

5 Double KB Push Press
5 Double KB Push Jerk
5 KB Front Squat
10 Double KBS (eye level)
5 Burpee over KB (lateral)
10 Kipping Swing video

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Handstand Shoulder Opener video