5.12 Keskiviikko

KEVYT VIIKKO Maanantai: Handstand 15min On the minute: 1: 15-30 Double Under 2: 30s Hollow Hold 3: 15s Handstand Hold Tiistai: Boxjump 1RM 5 rounds for quality: 10 Overhead Squat 10 Pistol Squat Keskiviikko: Kehonhuoltoa koko päivä Torstai: Clean & Jerk technique Perjantai: Kipping 5 rounds for quality 10 Inch Worm 10 Ring Dip

40 Min Emom Erg 5 Power Clean + Jerk 30-50 Du / 45 sec 10 T2B rest

MAANANTAI Snatch + Overhead Squat Kiipeä raskaaseen 4x 2min ON, 2min OFF 10 Burpee-Boxjump Max reps Squat Clean 60/42 TIISTAI 4×5 Tempo Back Squat 3s alas, 0s pohjassa, kovaa ylös heti perään 6 Box Jump 21-15-9 Deadlift 100/70 Toes to Bar 10min cap KESKIVIIKKO 5x 5 Weighted Pullup 5 (Weighted) Ring Dip 21-15-9 Thruster 45/30…

Parin Kanssa 8 kierrosta (4 per person) 8 Kb Swing 8 Goblet Squat 8 (4+4) Kb C@J 8 Kierrosta 7 Wallball 7 Deadlift @60/40 7 Hspu Or Push Ups 8 Kierrosta (4per person) 6 Back Squat @60/40 6 Bar Over Burpee 6 T2B Or V-up 8 Kierrosta (4 per person) 5 Power Clean @60/40 5…

Squat progressio 3 X 2 + 4 Front Squat + Back Squat @80-82.5% Front Squat max *3min rest Metcon You Go I Go (Parin kanssa) 16 Min Amrap 8 Wallball 4 Burpee Box Overs 2 Power Clean + Jerk @85/60

MAANANTAI Every 90s for 15min Power Snatch + Overhead Squat 3 RFT: 10 Power Snatch 40/30 20 Box Over Jump 30 Wallball 13min cap TIISTAI Deadlift 6×4 @ 85% 15min AMRAP 2 Front Rack Lunge 1 Push Press 1 Bar Over Burpee 4 FR Lunge 2 Push Press 2 Bar Over Burpee 6 Lunge 3…