5.-9.3.2018

MAANANTAI
Open 18.2
In 12min window
1-2-3-4-5-6-7-8-9-10
DB Squat
Bar Facing Burpee

-rest of the time find 1RM Clean

TIISTAI
3x 3min AMRAP, 2min lepo
1 Pullup
1 HSPU
2,2,3,3…

”Lankkuhelvetti”
0:20 ON
1:40 OFF
0:40 ON
1:20 OFF
1:00 ON
1:00 OFF
1:20 ON
0:40 OFF
1:40 ON
0:20 OFF
2:00 ON

KESKIVIIKKO
Every 1:30 for 8 rounds
4 Front Squat @ 70-75% + 2,5-7,5kg

21-15-9
Deadlift 100/70kg
Box Over Jump
12min cap

TORSTAI
12min OTM
1: 3 Snatch
2: 2 Snatch
3: 1 Snatch
4: Lepo

4x (16min)
30s max reps KB/DB Snatch
30s lepo
30s max reps Toes to Bar
30s lepo
30s Side plank L
30s lepo
30s Side plank R
30s lepo

PERJANTAI
3:n hengen joukkueina
100 Pullup
200 Pushup
300 Air Squat
400 Situp
500 Double Under
-Toistot voi jakaa pienempiin sarjoihin. Treenin voi suorittaa esim:
10 kierrosta
10 Pullup
20 Pushup
30 Squat
40 Situp
50 DU

Timecap 45min