26.-30.9.2016

MAANANTAI
Snatch pull + Hang Snatch
4x 1+2

15min OTM
1: 10-15 Burpee
2: 5 Heavy Thruster
3: 10 Toes to Bar

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

Parimetcon
13min AMRAP
50 Wallball
50 Pushup
100 Situp
100 Heavy Russian KB swing

KESKIVIIKKO
Deadlift
4-4-2-2

4x 2min ON, 2min OFF
8 Unbroken Squat Clean
Max reps Burpee-Boxover

TORSTAI
Push Press 5×3

21-15-9
Push Press 50/35kg
Pullup
10min cap

PERJANTAI
3:n joukkueissa
8min AMRAP
15 Thruster 45/30kg
15 Thruster 52,5/35kg
15 Thruster 60/40kg
Max reps Thruster 70/45kg

-3min lepo

8min AMRAP
60 Lunge
30 Double KB Front Rack Lunge 2x16kg/8kg
30 DKB Lunge 2×20/12kg
Max reps DKB Lunge 2×24/16kg

-3min lepo

8min AMRAP
60 KB Swing 32/24kg
60 Ring Row
30 Pullup
Max reps Chest to Bar

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