6.-10.11.2017
MAANANTAI
Weighted Pullup
5×3
2min AMRAP
Pullup
7min AMRAP
3,6,9,12…
Thruster 45/30
Bar Over Burpee
TIISTAI
Power Clean + Front Squat + Jerk
6x 1+1+1
12min OTM
”DT”
12 Deadlift
9 Hang Power Clean
6 STOH
-Valitse sopivan haastava paino.
KESKIVIIKKO
Parin kanssa
100 Goblet Squat 24/16g
80 KB Clean & Jerk 24/16kg
60 KB Snatch 24/16kg
40 KB Overhead Lunge 24/16kg L
40 KB Overhead Lunge R
60 KB Snatch
80 KB Clean & Jerk
100 Goblet Squat
40min cap
TORSTAI
Deadlift
4×6 @ 75%
3x
20 Back Rack Reverse Lunge
8 Barbell Bent Row
8+8 1-arm Shoulder Press
PERJANTAI
Every 4min for 40min
Vuorotellen A ja B
A: 10 Burpee-Boxover + 20 KB Snatch 24/16kg – vuorokäsin
B: 40-80 Double Under + 20 Plate Overhead Lunge