27.5 Maanantai

Snatch / Snatch Technique Technical complex 10 Min Emom 1 Snatch Snatch Pull 4×4 @80%

Strenght Bench Press 10-10-8-8-6-6 *Nosta painoa kun sarjat pienenevät *2min rest sarjojen välissä Metcon 100 Burpee *Emom Parittomat 5 Power Snatch @52.5/35 Parilliset 10 Push Up 12 min Cap

Every 3 min x 6 30 DU´s / 30 sec Rope + Max Rep UB T2B ¨Body Armor¨ 3 x 12 Narrow Grip Bench Press 16 (8+8) Seated Strict KB Press 20 Band Push Down 1 min Plank Hold

2 x 16 min basic amrap A. 16 min amrap 500/400m erg 30 Air squat 20 Double KB push Press 10 Burpees To Target B. 16 min amrap 60 m object carry 15 Med Ball Deadlift 12 Med Ball Clean 9 Med Ball Push Ups + Core ¨HollowHell¨

Deadlift 5 Rep @75 % / 3 rep @80% / max rep @85% 90 sec rest Shoulder Press 5 Rep @70%/ 3 rep@75%/max rep @80% 90 sec rest Every 30 sec x 10 Rounds (5min) 1 Power Clean Every 30 sec x 10 Rounds (5min 1 Squat Clean *niin raskas kuin mahdollista *ei taukoa välissä

MAANANTAI Open 16.4 -muunnelma: 15min AMRAP: 55 Deadlift 55 Wallball 55 Burpee 55 Handstand Pushup Painonnostossa tempaus TIISTAI Kipping 5 rounds for quality 30 Double Under 10 Toes to Bar 5 Chest to Bar KESKIVIIKKO Clean technique TORSTAI Jerk technique 12min tasaista liikettä 4 Turkish Get Up 8 Windmill 12 Rolling Pistol Squat PERJANTAI Ei…