17.10.2014

Back Squat 3×12 Pullup progressio 6×8 – 50s lepo sarjojen välissä Tabata Thruster Tabata SDHP -Yhteensä 16 intervallia (8+8) 20s ON, 10s OFF.

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

Back Squat + Front Squat Emom x 12 1. 3 Back Squat 2. 1 Front Squat @80% FS MAX For Time 30 Burpee Box Jump 30 Double Kb Hang Power Clean @24/16 30 Double Kb Front Squat 30 Double Kb STOH 30 Burpee Box Jump 13 min Cap

MAANANTAI Snatch 3-3-2-2-1-1-1-1-1 ”Grace” 30 Clean & Jerk @ 60/42,5kg for time 10min cap TIISTAI Every 2min For 12min 6 Front Squat @ 60-65% 20min AMRAP parin kanssa 10 Wallball 5 Pullup / Ring Row 1 Heavy Deadlift -1 kierros vuorotellen KESKIVIIKKO Ring Skills Tabata Shoulder Press – lepoaikana tanko suorilla Tabata Air Squat –…

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

40 min easy work Amrap (Syke 55-65%) Erg 5 min 50 sit Up 50 Box Step Up 5 min Object Carry 50 Air Squat 50 Burpee