13.5 Maanantai

Shoulder Press Every 90 sec x 6 3 rep 3 rep 2 rep 2 rep 1 rep 1 rep *Build Heavy 1 rep of the Day Metcon 12 min Emom Option 1 3 Strict HsPu (Haastava) 6 T2B Option 2 3 Push Press @70/50 12 V-Ups

MAANANTAI Hang Snatch 2RM ”DT” (rX 70/47,5) 5 RFT: 12 Deadlift 9 Hang Power Clean 6 Shoulder to Overhead (12min timecap) TIISTAI Weighted Pullup 5×4 3min AMRAP: 4 Power Snatch 8 Boxjump -3min lepo 3min AMRAP: 8 Thruster 30 Double Under KESKIVIIKKO Overhead Squat 3×5 Front Squat 3×6 10-8-6-4-2 Power Clean (raskas) Bar Over-Burpee (8min…

Bench Press 4 x 4 @Build heavy 10 min Every 30 sec 1) 3 HsPu 2) 6-10 Push Up Ensimmäisellä 30 sekunnilla 3 HsPu, toisella 3 sekunnilla Push upit jne  Molemmat 10 kertaa. Finisher 60 Snatch grip behind neck press @tyhjätanko *joka tauosta 10 reverse curl

5 kierrosta 10 Back Squat 100/70 10 Bench Press 70/50 10 C2B /  Pull UP / Ring Row 500/400m Row 2 min rest kierroksen välissä

Snatch 5×1 8min AMRAP: 3, 6, 9, 12….. Plate Ground to Overhead Deadlift

30.10.2014 Clean & Jerk 5×3 5 RFT: 5 Power Clean 10 Burpee