16.12 Sunnuntai

Pari Metcon 4 min ON 2 Min OFF x 6 80 Partner Wallball + max rep Syncro Box Jump Overs 25 H5 Burpee + Max Rep Sychro KB Snatches Max rep Front Squat @75-80% Flow = Osio 1, Osio 2, Osio 3 , Osio 1 jne. Kaikki 2 kertaa (36 min)

Kevyt viikko Handstand 20min On the minute: Parittomat: 15-30 Double Under Parilliset: Handstand Pushup harjoittelua

T2B Technique A’la Laine Kipping Leg lift Tuck compression T2B 20 Min Corekimara 1)20 Banded Good Morning 2) 20 – 40 sec Superman Hold 3) 20 Tuck Ups 4) 20 – 40 sec Hollow Hold 5) rest 1 min

Snatch Primer + Snatch Technique (Power) WOD 3×6 min amrap 6 min Amrap 10 / 8 Cal Erg 6 T2B / K2E 3 Power Snatch 50/30 2 min rest 6 Min Amrap 10 / 8 Cal Erg 6 Box Jump Overs 2 Power Snatch 60/35 2 min rest 6 min Amrap 10 / 8 Cal…

Endurance TAI Rästi 2 X (40 Min) 5 min max Cal erg 5 min Amrap 30 DU /60 su 10 Power Snatch 35/25 5 T2B 5 min 40 Wallball + Max Rep HSPU 5 min rest Syke 75-85%

MAANANTAI Power Clean 5×2 – Heti perään 3-5 Box Jump 20min AMRAP Parin kanssa, 1 kierros vuorotellen 1 HEAVY Cluster 3 Strict Pullup (ota lisäpainot jos pystyt) 5 Strict HSPU 7+7 Pistol Squat TIISTAI Gymnastics 7min AMRAP 7 Shoulder to Overhead 45/30 7 Toes to Bar KESKIVIIKKO Deadlift 5×5 @ 80% 3x 16 Back Rack…