12.7 Perjantai

Handstand Push up / Push Up Progression Hspu jo hallussa 10 min Emom 3-6 HSPUS Push Up Progression = 10 min Emom 3-8 Standard Push Ups WOD ¨Lynne¨ 5 x Max Rep Bench Presses + Max Rep Unbroken Pull ups / Ring Rows *RX Bench Press @Bodyweight *Rest ~3min between sets

MAANANTAI Power Clean + Hang Clean + Jerk -etsi raskas 3 RFT: 12 KB Hang Squat Clean Thruster – vuorokäsin 24 Double Under 9min timecap TIISTAI 18min OT2M 1: 2-5 Muscle Up TAI 2-3 Muscle Up Pregression + 2-3 Ring Dip 2: 45-60s Handstand Hold 3: 3x 15-20s L-Sit Tabata (8s 20s ON, 10s OFF)…

Every 90 sec x 6 1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch *Find heavy complex of the day *keskity tekniikkaan ¨Randy¨ For Time 75 Power Snatches @35/25 TImecap 15 min

Power Snatch Emom x 10 1 x Power Snatch + 1 x Ohs *Kasvata painoa tuntuman mukaan Metcon 16 min amrap 500/400m Row or Ski 5 Sandbag Over Shoulder 10 Bench Press @60/40 20 Abmat Sit Up Go about 80-85% teholla

5 min find Heavy Push Jerk 5 rep 5 Min Find Heavy Push Press 3 Rep 5 Min Find Heavy Shoulder Press 1 rep Metcon 16 Min Emom Max Rep Touch N Go STOH @70% Päivän Push Press Painosta rest

Kevyt viikko Plyometric Box jump 5 rounds for quality: 30s L-Hang 10 Ring Dip