13.-17.2.2017
MAANANTAI
3-position Clean + Jerk
(taskut-polvi-maa-jerk)
Etsi raskas rauta
3x3min AMRAP, 3min lepo
10 SDHP 45/30kg
10 Push Press
TIISTAI
Deadlift
8-6-4-2-2
5 RFT:
20 KB Swing 32/24
10 Burpee
10min cap
KESKIVIIKKO
Hang Snatch 2RM
50 Double Under
40 Pistol Squat
30 KB Snatch 24/16kg
20 HSPU
12min cap
TORSTAI
Pause Front Squat 5×2
21-15-9
Back Squat 70/45 – räkistä
Box Jump
10min cap
PERJANTAI
10x 2min ON, 2min OFF
vuorotellen a ja b
A: AMRAP 8 Burpee + 8 Chest to Bar
B: 20 Overhead Lunge 45/30kg
max reps Thruster 45/30kg