15.-19.8.2016
MAANANTAI
Clean & Jerk
5x 2+2
”Grace”
30 Clean & Jerk (rx 60/42,5kg)
8min cap
TIISTAI
15min OTM
1: 20-40 Double Under
2: 6-8 Strict Pullup
3: 3-4 Wall Climb
3x3min AMRAP, 3min lepo
10 Burpee
10 Toes to Bar
10 KB Swing
KESKIVIIKKO
Front Squat
5 @ 65%
4 @ 75%
3 @ 85%
2 @ 90%
1 @ 95%
2 @ 95%
Parin kanssa:
60 Double KB Swing – rinnan korkeuteen
60 Boxjump
60 Power Clean – raskas
12min cap
-toistot saa jakaa miten haluaa. Toinen lepää, toinen tekee.
TORSTAI
Shoulder Press 5×4
9min AMRAP
18 KB Snatch – vuorokäsin
12 Pushup
PERJANTAI
5min AMRAP
8 Pullup
8 Toes to Bar
-5min lepo
10min AMRAP
10 Deadlift
10 Hang Clean
10 Bar Over Burpee
-5min lepo
15min AMRAP
30 Wallball
30 Boxjump
15 Power Snatch