29.5.-2.6.2017

ByKaro Hakkarainen

MAANANTAI
Snatch 6×3

15min OTM
1: 45s Max Double Under
2: 5 Heavy Power Clean
3: Lepo

TIISTAI
Push Jerk 5×3

21-18-15-12-9-6-3
SDHP 35/25kg
Push Press
15min cap

KESKIVIIKKO
Back Squat 5×3

3 RFT:
10 Toes to Bar
20 Jumping Lunge
30 KB Swing 24/16kg
10min cap

TORSTAI
HSPU 5×5

20min OTM
1: 3 Strict Pullup (weighted)
2: 10-15 Pushup
3: 30s Hollow Hold
4: Lepo

PERJANTAI
Treenit Kyrönniemen kentällä

400m Run for time
-Vapaa lepo ennen seuraavaa osiota

200m Run
50 Air Squat
200m Run
40 Air Squat
200m Run
30 Air Squat
200m Run
20 Air Squat
200m Run
10 Air Squat
15min cap

4 RFT:
200m Run
20 Burpee
15min cap

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