20.11 Tiistai

Front Squat 4×4@80% *rest 2 min 2×6+6 Front Rack Lunge @mod heavy Metcon For Time 100 Burpee

Snatch Complex 1 Snatch Pull + 1 Hang Power Snatch + 1 Hang Squat Snatch Go Every 90 sec x 6 rounds Snatch Pull 3×3 100-110% *Pysäytä tanko polven alla ensimmäisessä toistossa Metcon 8 Min Amrap 5 Ohs 15 Box jump Overs

MAANANTAI HUOM! Ei aamuwodia 07:00! Hakkaraisen pääsiäissulatus. TIISTAI Snatch + Hang Snatch 4 RFT: 4 Burpee-Box Over Jump 8 Pushup 12 Situp 16 Jumping Lunge 15min cap KESKIVIIKKO Every 1:30 for 8 rounds 4 Front Squat 70-75% + 5-10kg 3x 8-12 KB/DB Bench Press Max Wide Grip Strict Pullup 2x 40-60s Ring Plank -60s lepo…

Strenght Bench Press 6 – 4 – 2 – 2 *Go Heavy ! *rest 2min 20 Min Emom 1) 15 Box Jump Over 2) 9 Push Up + 4 Power Snatch @52.5/35  

Parin Kanssa 20 Synchro Burpee Box Overs 60 Squat Clean @45/30 20 Synchro Burpee Box Overs 50 Squat Clean @55/40 20 Synchro Burpee Box Overs 40 Squat Clean @65/45 20 Synchro Burpee Box Overs 30 Squat Clean @75/50 20 Synchro Burpee Box Overs 20 Squat Clean @85/55

Front Squat 5-5-5 @70-80% 3-3-3 @80-87.5% rest 2 min Metcon Tabata x 3 (12min) Goblet Squat *Scale Air Squat Kb Swing Kb Snatch *Scale Kb C@J 20 sec Goblet 10 sec rest, 20 sec Swing 10 sec rest 20 sec Kb snatch 10 sec rest repeat 8 X 1 min rest 4 min Max rep…