2.-6.10.2017

TekijäKaro Hakkarainen

MAANANTAI
5x
2 Power Clean + 2 Front Squat

5 RFT:
5 Deadlift 120/80
10 Bar Over Burpee
10min cap

TIISTAI
Bench Press
4×6

”Fran”
21-15-9
Thruster 42,5/30
Pullup
15min cap

KESKIVIIKKO
40min AMRAP, parin kanssa
50 Wallball
40 Box Jump
30 Burpee
20 Clean
10 Jerk
10 Snatch
20 Overhead Squat
30 Burpee
40 KB Swing
50 Double Under

TORSTAI
Deadlift
4×6 @ 70%

3x
20 Back Rack Reverse Lunge
10+10 1-Arm Bent Row

3x
Max L-Sit
-1min lepo

PERJANTAI
7min AMRAP
5 KB Clean L
10 KB Front Squat L
15 1-arm KB Swing L
5 KB Clean R
10 KB Front Squat R
15 1-arm KB Swing R

-5min lepo

7min AMRAP
7+7 KB Push Press
14 Box Over
21 Double Under

-5min lepo

7min AMRAP
10 KB Lunge
10 Burpee
10 Goblet Squat

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