26.5 Sunnuntai

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

MAANANTAI Shoulder Press 5×2 Ring Dip 3×9 TAI Support Hold 3x50s 3 RFT: 60 Double Under 20 Hang Clean TIISTAI Back Squat 9×1 10min AMRAP: 10 Burpee 20 Wallball KESKIVIIKKO Clean + Hang Clean + Jerk 5x 1+1+1 6min AMRAP: 18 KB Swing 12 Boxover TORSTAI Muscle Up progression Parimetcon: 10min AMRAP: 6 Burpee 3…

30 Min Emom Row/Ski/Bike/Rope 5-10 Pull Ups + Kb Swings rest Row/Ski/Bike/Rope 5 – 10 Snatches + Up Downs rest *Pull Ups And Snatches – max 30 sec. Keskity tekniikkaan! ¨Core¨ A´la Worlds Strongest Immonen

Shoulder Press Every 90 sec x 6 3 rep 3 rep 2 rep 2 rep 1 rep 1 rep *Build Heavy 1 rep of the Day Metcon 12 min Emom Option 1 3 Strict HsPu (Haastava) 6 T2B Option 2 3 Push Press @70/50 12 V-Ups

MAANANTAI 3-position Snatch (taskut, polvi, maa) -Etsi raskas. ”Karen” 150 Wallball 10min cap TIISTAI Handstand Pushup tekniikka 4x (16min) 1min Max reps Handstand Pushup 1min Max reps Double Under 1min Max reps Pullup 1min lepo KESKIVIIKKO Back Squat 8-6-4-2 Bulgarian Split Squat 3×5+5 Hip Thrust 6x 30s Pumppailua, 30s lepoa TORSTAI Power Clean & Jerk…

MAANANTAI Push Press 3-3-2-2-1-1 OT90s, 10 rounds (15min) 5 Hang Power Clean 15 Pushups -sellainen paino, että saat 5 rinnallevetoa putkeen, mutta silti haastava. Painonnostossa rinnalleveto TIISTAI Snatch 4×2 Snatch Pull 3×2 @ 100+% 3 RFT: 20 KB Squat Clean – 10+10, ei vuorokäsin. 40 Double Under 9min TC KESKIVIIKKO Floor / Bench Press 4×3…