18.-22.7.2016
MAANANTAI
Power Clean + Hang Clean + Jerk
-etsi raskas
3 RFT:
12 KB Hang Squat Clean Thruster – vuorokäsin
24 Double Under
9min timecap
TIISTAI
18min OT2M
1: 2-5 Muscle Up TAI 2-3 Muscle Up Pregression + 2-3 Ring Dip
2: 45-60s Handstand Hold
3: 3x 15-20s L-Sit
Tabata (8s 20s ON, 10s OFF)
Hollow Rock
-2min lepo
Reverse Burpee (ala-asennossa selinmakuulla)
KESKIVIIKKO
Front Squat
5 @ 65%
4 @ 75%
3 @ 80%
2 @ 85%
1 @ 90%
8 @ 75-85%
16min OTM
Parittomat: 6 Front Squat (tanko maasta) + 4 Bar Over Burpee
Parilliset: 0:30 Max reps Box Jump
TORSTAI
Hang Snatch + Snatch
-etsi raskas
5 RFT:
10 Pistol Squat
20 Deadlift (rx 60/45)
12min timecap
PERJANTAI
OT4M x 7 (30min)
10 Burpee-Boxover
10 Thruster