7.-11.12.2015
MAANANTAI
Hang Snatch 2RM
”DT” (rX 70/47,5)
5 RFT:
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead
(12min timecap)
TIISTAI
Weighted Pullup 5×4
3min AMRAP:
4 Power Snatch
8 Boxjump
-3min lepo
3min AMRAP:
8 Thruster
30 Double Under
KESKIVIIKKO
Overhead Squat 3×5
Front Squat 3×6
10-8-6-4-2
Power Clean (raskas)
Bar Over-Burpee
(8min timecap)
TORSTAI
Clean & Jerk – etsi raskas rauta, jos tuntuu hyvältä 1RM
Parimetcon
10 RFT:
10 Deadlift
10 HSPU / 20 Pushup
– 1 kierros vuorotellen, 5 kierrosta / hlö.
(15min timecap)
PERJANTAI
Parimetcon:
30min AMRAP:
30 Double KB Front Rack Lunge
30 Wallball
30 Toes to Bar
30 Shoulder to Overhead
-toistot saa jakaa kaverin kanssa miten haluaa.