18.11 Sunnuntai

Partner Machine 8 Min max Cal Erg (Split Every 2 min) -rest 2 min 6 Min Max Cal Erg (Split Every 1:30) -rest 2 min 4 Min Max Cal Erg (Split Every 1 min) rest 2 min 2 min Max Cal Erg (Split Every 30 sec) ¨Core¨ 3x 10 Windmill R 10 Windmill L 15…

KEVYT VIIKKO MAANANTAI Jerk technique TIISTAI Box Squat 5×2 – nopeus Floor Press 5×2 – nopeus Box Jump 3×3 – mahdollisimman korkea KESKIVIIKKO Pistol Squat -harjoittelua 20min for quality 12 Tater 12 Pistol Squat 8 Handstand Pushup 8 Chest to Bar/Pullup 4 Power Snatch 4 Overhead Squat Huom! Kehonhuolto jatkossa keskiviikkoisin klo 19-20! TORSTAI Juoksevalla…

MAANANTAI 3-position Clean + Jerk (taskut-polvi-maa-jerk) Etsi raskas rauta 3x3min AMRAP, 3min lepo 10 SDHP 45/30kg 10 Push Press TIISTAI Deadlift 8-6-4-2-2 5 RFT: 20 KB Swing 32/24 10 Burpee 10min cap KESKIVIIKKO Hang Snatch 2RM 50 Double Under 40 Pistol Squat 30 KB Snatch 24/16kg 20 HSPU 12min cap TORSTAI Pause Front Squat 5×2…

Snatch Complex Or Snatch Technique 1 Power Snatch + 1 Low Hang Squat Snatch Every 90 sec x 6 rounds *Keskity tekniikkaan *Lisää painoa tuntuman mukaan Snatch Pull 3×3 @100-110% Snatch WOD 5 Rounds 5 Ohs 10 Push Ups 15 KB Swing 12 min Cap

45 min Emom (easy pace) 5 min Erg 5 Min Amrap 10 Air Squat 10 Push up 10 Burpee 5 Min Amrap 10 Box Step Over 10 Sit Up 10 C/J @40-50%

Deadlift Every 1:30 x 8 2 Rep * Build Weight Wod 3RFT 21 Box Jump Over 15 Deadlift 60/40 12 Bar Over Burpee 6 Push Jerk