11.1 Lauantai

MAANANTAI 3-position Snatch (maa-polvi-taskut) -Etsi raskas. 3 RFT: 10 Thruster 15 Toes to Bar 20 Air Squat 12min cap TIISTAI 12min OTM Parittomat: 2-4 Handstand Pushup (strict) Parilliset: 4-6 Pullup (weighted) 5 RFT: 12 Burpee 45 sec L-Hang 10min cap KESKIVIIKKO Back Squat 6-4-2-2 Sumo Deadlift 3×10 Hip Thrust 6x 30s Pumppailua, 30s lepoa TORSTAI…

5x Power Snatch + Low-Hang Snatch Parimetcon: 10min AMRAP: 5 Pullup + 10 Pushup +15 Air Squat Max reps Wallball -A Suorittaa 1 kierroksen Cindyä (5-10-15) ja samaan aikaan B heittää niin monta Wallballia kuin ehtii. Kun A on valmis Cindystä, roolit vaihtuvat.

Front Squat 5-5-5 @70-80% 3-3-3 @80-87.5% rest 2 min Metcon Tabata x 3 (12min) Goblet Squat *Scale Air Squat Kb Swing Kb Snatch *Scale Kb C@J 20 sec Goblet 10 sec rest, 20 sec Swing 10 sec rest 20 sec Kb snatch 10 sec rest repeat 8 X 1 min rest 4 min Max rep…

1 X Max Rep Pull Up / RIng Row 1 X Max Rep Hspu / Push Up 8 min Emom 33% Max pull up / ring row / pull up practice 33% Max Hspu / Push up / hspu practice Acc. 3 X A. 4 Mod Heavy Bench Press 16 (8+8) One Arm Kettlebell Push…

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…

Strict Pull Up 2 – 2 – 2 -2 *Go Every 2 min *Weighted *Pyri lisäämään kuormaa viime viikkoiseen Acc. + Core 3 x Superset 1 6 Narrow Grip Bench Press (Mod. Heavy) + Max Dual Kb Push Press @2×20-16/2×16-12 Superset 2 6 -12 Tempo Ring Row (NOPEA veto, palautus HITAASTI) + Max Pull Up…