3.-7.4.2017

Deadlift 4×4 @82.5% *5-10 Kg Lisää viime viikkoon *Dead stop *Go Every 2:30 Metcon 6 X 2 min ON 1 Min Off A. Amrap 10 Deadlift @70/50 + 5 Bar Facing Burpees B. Amrap 10 Wallball + 3 Squat Clean @70/50

MAANANTAI Jerk 3-2-1 ”Rakkaudella Karjalasta laji 3” 15-12-9 Shoulder to Overhead 52,5/35kg Bar Over Burpee Pullup 10min cap TIISTAI 32min OTM 1: 12 KB Swing 2: 6 HSPU 3: 12 Box Jump 4: 6 Toes to Bar KESKIVIIKKO Gymnastics 20min AMRAP 30 Jumping Lunge 15 Pushup 30 Situp 15 Ring Row TORSTAI Snatch technique PERJANTAI…

Teams Of Three Buy In 90 / 72 Cal Erg Then… 210 Front Squat 210 Hang Power Clean 210 Shoulder To Overhead Buy Out 90 / 72 Cal Erg Barbell 60/40 40 Min Cap

Power Clean + Squat Clean Every 2 Min x 5 @85 % (lisää viime viikkoon) Metcon ”Grace” 30 Clean & Jerk @60/40

Strength 20 Rounds Every 20 sec A. 1 Deadlift B. 1 Back Squat C. 1 Bench Press Or Floor Press 1 Round Is 60 sec ¨Core¨ 3 Rounds 10 Sit ups (weighted) 10 Tuck Ups 10 V-Ups 10 Legs Over Kb Or Object 10 Hollow Rocks 1 Min rest

Teams Of Three ”Friday Club” 120 / 96 Cal Row 100 Box Jump Overs 100 Power Snatch 42.5/30 100 Thruster 42.5/30 100 Pull Up 100 Thruster 42.5/30 100 Sandbag Over Shoulder 50/35 100 Box Jump Overs 120 / 96 Cal Row 40 Min Cap *Row Split 10/8 Cal