30.11.-4.12.2015

ByKaro Hakkarainen

MAANANTAI
Power Clean + 2 Hang Power Clean
-Etsi raskas rauta

21-18-15-12-9-6-3
Vertical KB Swing
KB Squat
12min timecap

Painonnostossa tempaus

TIISTAI
Weighted Pullup 5×3

4 RFT:
12 Pushup
10 Burpee
8 Hang Clean
10min timecap

KESKIVIIKKO
Overhead Squat 3×6
Back Squat 3×7

5 RFT:
5 Deadlift
20 Double Under
8min timecap

TORSTAI
Floor Press 3×8

2x4min AMRAP, 4min lepo
40 Wallball
30 KB Swing
20 Box Jump

PERJANTAI
Deadlift 5-5-3-3

21min OTM:
1: 12 KB Clean & Jerk – vuorokäsin
2: 12 KB Lunge – vuorojaloin
3: 0:30 Hollow Rock

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