15.10 Maanantai

For Time Parin Kanssa 100 Kb Snatch 50 Pull Up 100 Wallball 50 Hspu 100 Power Clean @80/60 50 Hspu 100 Wallball 50 Pull Up 100 Kb Snatch 40 min Cap

MAANANTAI Snatch 5×2 30 Overhead Squat 45/30kg 30 Bar Over Burpee 30 Overhead Squat 8min cap TIISTAI Push Jerk 5×2 9min AMRAP 50 Box Over 25 Pushup 50 Wallball 25 Pushup 50 KB Snatch 24/16kg KESKIVIIKKO Back Squat 5×2 For time 100 KB Swing 24/16kg 100 Goblet Squat 24/16kg Toistot saa pilkkoa miten haluaa, esim…

Jerk Jerk technique + Jerk Emom Every 2min x 6 3 Pause Jerk (Split or Power) @60-70%   Accessory 3 rounds Seated alternating double kb press 3×20 (10+10) Bicep tricep extension 3×20 *Superset *1 min rest  

Clean & Jerk 5×1+2 40 Deadlift 30 Front Squat 20 Shoulder to Overhead -Suorita jokaisella alkavalla minuutilla 3 Burpeeta.

Back Squat + Front Squat Every 3 min x 3 Rounds 6 Back Squat + 4 Front Squat @65% Front Squat Maxista   Metcon 8 Min Amrap 10 Thruster @35/25 6 Burpee Box Over    

Power Clean + Squat Clean Every 2 Min x 5 1 + 1 @83% (lisäys viime viikkoon) Metcon Buy In 15 Bar Over Burpee 2 – 4 – 6 – 8 – 10 Clean&Jerk @60/40 * 30 Du joka setin jälkeen Buy Out 15 Bar Over Burpee 10 min Cap