7.-11.11.2016

ByKaro Hakkarainen

MAANANTAI
3-position Snatch (taskut, polvi, maa)
-Etsi raskas.

”Karen”
150 Wallball
10min cap

TIISTAI
Handstand Pushup tekniikka

4x (16min)
1min Max reps Handstand Pushup
1min Max reps Double Under
1min Max reps Pullup
1min lepo

KESKIVIIKKO
Back Squat 8-6-4-2

Bulgarian Split Squat 3×5+5

Hip Thrust
6x 30s Pumppailua, 30s lepoa

TORSTAI
Power Clean & Jerk
8×2 – Kiipeä 8 sarjalla mahdollisimman raskaaseen

4 RFT:
7 Snatch Grip Deadlift
7 Hang Power Snatch
7 Overhead Squat
10min cap

PERJANTAI
10x 2min ON, 2min OFF (40min)
Vuorotellen A ja B

A:
AMRAP
4+4 KB Snatch
8 Toes to Bar

B:
10 Deadlift 85/60kg
Max reps Bar Over Burpee

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