27.11.-1.12.2017
MAANANTAI
Every 90s for 15min
Power Snatch + Overhead Squat
3 RFT:
10 Power Snatch 40/30
20 Box Over Jump
30 Wallball
13min cap
TIISTAI
Deadlift
6×4 @ 85%
15min AMRAP
2 Front Rack Lunge
1 Push Press
1 Bar Over Burpee
4 FR Lunge
2 Push Press
2 Bar Over Burpee
6 Lunge
3 PP
3 BOB
8 Lunge
4 PP
4 BOB
Jne.
KESKIVIIKKO
4x
3-5 Weighted Pullup
3-5 Strict HSPU
8min AMRAP
6 Toes to Bar
2,4,6,8… Pushup
TORSTAI
Power Clean + Hang Clean
4-5 raskaampaa nostoa
10min OTM
3 Push Press + 3 Front Squat + 3 Thruster
-Valitse haastava rauta
PERJANTAI
3:n joukkeissa
Double rep DT
5 RFT:
24 Deadlift 70/47,5
18 Hang Power Clean 70/47,5
12 Shoulder to Overhead 70/47,5
-toistot saa jakaa miten haluaa
15min cap
6x 500m Row (2x / hlö)
15min cap
5 RFT
20 Synchro Burpee
20 Synchro KB Swing
20 Synchro Situp
15min cap