19.-23.9.2016

ByKaro Hakkarainen

MAANANTAI
Hang Snatch + Snatch
5x 1+1

10x OT90s, 15min
7 Snatch Grip Deadlift
6 Hang Snatch
5 Burpee

TIISTAI
20min OTM
1: 8-12 Hollow Rock – pieni, nätti keinu
2: 0:20 Support Hold
3: 3-5 Strict (weighted) Pullup
4: Lepo

4 RFT:
6 Pullup
12 Pushup
18 Goblet Squat 24/16kg
12min cap

KESKIVIIKKO
Deadlift
6-4-2

21-15-9
Deadlift 60/40kg
Front Squat 60/40kg
9min cap

TORSTAI
Push Press 4×4

15min OTM
1: 7-10 Burpee
2: 10 Push Press 42,5/30kg
3: 12 Back Rack reverse Lunge 42,5/30kg

PERJANTAI
3:n joukkueissa
100 Front Squat – 1 lankuttaa, 2 tekee. Toistot lasketaan vain silloin, kun 1 on lankussa
150 KB Swing – 1 kannattelee tankoa Deadliftin yläasennossa, 2 tekee swingejä.
200 Wallball – 1 käsilläseisonnassa seinällä
35min cap

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