7.3 Torstai

3n Joukkueissa 30 Min Amrap A . 3 Hang Power Clean 3 Front Squat 3 Jerk @HEAVY B. Row 15/12 Cal C. Rest Vaihto kun Tankokompleksi ja soutu tehty  

MAANANTAI Power Clean + 3 Front Squat -Etsi päivän maksimi 3x 1min max Double Under 1min lepo 1min max Pistol Squat 1min lepo 1min max Strict Pullup 1min lepo TIISTAI 4 kierrosta 5 Push Press 15-20s Ring L-Sit ”KuntoKarkelot 2017 5. laji” 3 RFT 12 Snatch 35/25 9 Ring Pushup 6 T2B 7min cap KESKIVIIKKO…

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

Squat Clean Find Days Heavy 1 rep Squat Clean *Go Every 90 sec x 8 rounds WOD For Time 15 – 12 – 9 Hang Clean @60/40 Bar Facing Burpees 10 min kohdalla For Time 36 Hang Clean 36 Bar Facing Burpee *Ensimmäinen osio cap 9 Min *Toinen osio 10 min (20min kohdalla)

MAANANTAI Front Squat 10-8-6-4-2 ”Open 13.2” 10min AMRAP: 5 Shoulder to Overhead 10 Deadlift 15 Box Jump TIISTAI Hi-Hang Snatch 5×4 5 RFT: 50 Double Under 10 Overhead Squat KESKIVIIKKO (Weighted) Pullup 5×3 3 rounds: 1min Max reps Wallball 1min Max reps SDHP 1min Max reps Jumping Lunge 1min Max reps Situp 1min lepo TORSTAI…

Snatch progress Technical heavy complex Low Hang Snatch + Hi Hang Snatch + Ohs Metcon ”After Jussi” BUY IN: 25 Bar Facing Burpee 42 Deadlift 30 Hang Squat Clean 18 Power Snatch CASH OUT : 25 Bar Facing Burpee Tanko 50/35 13 min Cap