12.-16.9.2016

MAANANTAI
Snatch Pull + Snatch
5x 2+1

3 RFT:
50 DU
25 Power Clean 45/30kg
12min cap

TIISTAI
Lisää toistoja aikaisempaan
15min OTM
1: 8-12 Hollow Rock – pieni, nätti keinu
2: 5-10 Strict Pullup
3: 6-12 Pushup

4 rounds
2min ON, 2min OFF
10 Unbroken Thruster 45/30kg
Max reps Wallball

KESKIVIIKKO
Deadlift
8-6-4-2

6 RFT:
10 Goblet Squat 24/16kg
10 Box Jump 60/50cm
10min cap

TORSTAI
Push Press 3×5

21-18-15-12-9-6-3
Shoulder to Overhead 35/25kg
SDHP 35/25kg
15min cap

PERJANTAI
Parimetcon
100 Deadlift
20 Burpee – molemmat tekee 20
80 Hang Clean
20 Burpee
60 Front Squat
20 Burpee
40 Shoulder to Overhead
20 Burpee
35min cap

3x
1min Plank
0:30 Side Plank L
0:30 Side Plank R

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