26.-30.9.2016
MAANANTAI
Snatch pull + Hang Snatch
4x 1+2
15min OTM
1: 10-15 Burpee
2: 5 Heavy Thruster
3: 10 Toes to Bar
TIISTAI
Lisää toistoja/painoa viimeviikkoiseen
20min OTM
1: 8-12 Hollow Rock – pieni, nätti keinu
2: 0:20 Support Hold
3: 3-5 Strict (weighted) Pullup
4: Lepo
Parimetcon
13min AMRAP
50 Wallball
50 Pushup
100 Situp
100 Heavy Russian KB swing
KESKIVIIKKO
Deadlift
4-4-2-2
4x 2min ON, 2min OFF
8 Unbroken Squat Clean
Max reps Burpee-Boxover
TORSTAI
Push Press 5×3
21-15-9
Push Press 50/35kg
Pullup
10min cap
PERJANTAI
3:n joukkueissa
8min AMRAP
15 Thruster 45/30kg
15 Thruster 52,5/35kg
15 Thruster 60/40kg
Max reps Thruster 70/45kg
-3min lepo
8min AMRAP
60 Lunge
30 Double KB Front Rack Lunge 2x16kg/8kg
30 DKB Lunge 2×20/12kg
Max reps DKB Lunge 2×24/16kg
-3min lepo
8min AMRAP
60 KB Swing 32/24kg
60 Ring Row
30 Pullup
Max reps Chest to Bar