17.-21.10.2016
MAANANTAI
Hang Power Snatch + Snatch
4×1+1
10min AMRAP:
5 Thruster
5 Shoulder to Overhead
5 Front Squat
-jos paino menee maahan kesken kierroksen, suorita 10 burpee.
TIISTAI
15min OTM
1: 3-5 (Weighted) Pushup
2: 10 Weighted Situp
3: 3-5 Weighted Pullup
5x 1min ON, 1min OFF (10min)
1: Max reps KB Swing
2: Max reps Wallball
3: Max reps Burpee-Boxjump
4: Max reps V-Up
5: Max cal Row
KESKIVIIKKO
Sumo Deadlift
3×2
21-15-9
Deadlift
9-15-21
Bar Over Burpee
10min cap
TORSTAI
Clean Pull + Power Clean
4x 1+2
8min AMRAP
8 Power Clean
24 Air Squat
48 Double Under
PERJANTAI
3:n joukkueissa
8min AMRAP:
30 Power Clean 50/35
30 Power Clean 60/40
30 Power Clean 70/45
Max reps Power Clean 80/50
-3min lepo
8min AMRAP
Räkistä
30 Back Squat 70/45
30 Back Squat 80/52,5
30 Back Squat 90/60
Max reps Back Squat 100/67,5
-3min lepo
8min AMRAP
30 Shoulder Press 30/15
30 Shoulder Press 37,5/20
30 Shoulder Press 45/25
Max reps Shoulder Press 52,5/30