30.3 Lauantai
¨Muurin ylitys¨
Every 10 min x 4 rounds
6 Burpee Box Over
12 Power Snatch @42.5/30
6 Burpee Box Over
12 T2B
6 Burpee Box Over
12 Thruster 42.5/30
36 DU / 72 SU
- Ota jokainen kierrosaika ylös
¨Muurin ylitys¨
Every 10 min x 4 rounds
6 Burpee Box Over
12 Power Snatch @42.5/30
6 Burpee Box Over
12 T2B
6 Burpee Box Over
12 Thruster 42.5/30
36 DU / 72 SU
Partners Buy In Row 1500 / 1200 m 20 Rounds ”You Go I Go” 4 Burpee Box Jump Over 5 T2B 6 Double Kb Thruster @2×24 / 2×16 Cash Out Row 1500 / 1200m *Row Split every 250 / 200m
30 min Emom 8 + 8 Kb Single leg Deadlift 16 KB Swing 8 R+ 8 L One Arm Hang Power Clean 8R + 8 L One Arm KB Press 12-16 KB Snatch rest
MAANANTAI Back Squat 3×2 10min AMRAP: 5 Overhead Squat 10 Boxover 15 Burpee TIISTAI Power Clean + Push Jerk 5x 2+1 9min AMRAP: 3,6,9… Power Clean Toes to Bar KESKIVIIKKO Ring Skills 3x3min AMRAP, 1min lepo: 1: 5 Ring Row, 10 Pushup, 15 Air Squat 2: 6 Ring Row, 12 Pushup, 18 Air Squat 3:…
35 min Basic Work parin kanssa A.Max Meter Erg B. 40 Air Squat 25 KB Swing 2. A. Max Meter Object Carry B. 30 Plate GTO 15 Burpee To Target 3. A. Max DU’s / SU’s B. 20 KB Snatch (10+10) 20 Renegade Row + Core A’la Chief
Sumo Deadlift 3×5 14min OTM: Parittomat: 40s Burpee Parilliset: 40s Weighted Stepup
HSPU / PUSH UP progressio 10 min Emom *3-6 HSPU *4-8 Push Ups Lisää viime viikkoon 16 min Emom 35-50 DU / DU practice 10 Push Press @50/35 6-12 T2B 30 sec Hollow Hold