2.-5.1.2018

MAANANTAI 3-position Power Clean (taskut-polvi-maa) 7×1+1+1 10min AMRAP 1 Heavy Power Clean 20 Bar Over Burpee 40 Double Under TIISTAI ”Cindy” 20min AMRAP 5 Pullup 10 Pushup 15 Air Squat KESKIVIIKKO Back Squat 5 @ 60% 5 @ 70% Max reps @ 80% 5 kierrosta, ei aikaa vastaan 10+10 1-leg Landmine Deadlift 40s Ring Plank…

MAANANTAI Clean 4×2 4min AMRAP 10 Front Squat 60/45kg 10 Chest to Bar/Pullup -4min lepo 4min AMRAP 10 Overhead Squat 45/30kg 10 Toes to Bar TIISTAI Pause Front Squat 5×3 5 RFT: 5 Deadlift 120/80kg 10 Bar Over Burpee 9min cap KESKIVIIKKO Bench Press 4×1 20min OTM Parittomat: 30-60 Double Under Parilliset: 10-20 Pushup TORSTAI…

MAANANTAI Snatch 6×3 15min OTM 1: 45s Max Double Under 2: 5 Heavy Power Clean 3: Lepo TIISTAI Push Jerk 5×3 21-18-15-12-9-6-3 SDHP 35/25kg Push Press 15min cap KESKIVIIKKO Back Squat 5×3 3 RFT: 10 Toes to Bar 20 Jumping Lunge 30 KB Swing 24/16kg 10min cap TORSTAI HSPU 5×5 20min OTM 1: 3 Strict…

Back Squat 8@70% 4@80% 8@70% 4@80% *2min rest Metcon 4 x 1 Min Max KB Snatch 1 Min Max KB Box Step Overs 1 Min Max Du’s 1 min rest *tulos = vähiten toistoja saatu kierros

Deadlift 4×4 @85%max (+5-10kg last Week) *Deadstop *Go Every 2:30 Metcon 2 min ON 2 min Off X 6 A. 25 Wallball + Max Rep Squat Clean @60/40 B. 30 KB Swing + Max Rep Burpee Box Jump Overs *Go All Out every Round Tee ensin A. 3X ja sitten B. 3 X

MAANANTAI Pause Snatch 6×2 8min AMRAP 3,6,9,12… Thruster 45/30kg Toes to Bar TIISTAI Strict HSPU 5×2 15-12-9 Pullup Bar Over Burpee Squat Clean 60/40kg 15min cap KESKIVIIKKO Every 1:30 for 8 rounds 5 Front Squat @ 70-75% 3x 1min Row / Assault 1min Box Over Jump 1min KB Swing 1min lepo TORSTAI Strict Pullup 5×2…