8.-12.1.2018

MAANANTAI
Snatch
3-3-2-2-1-1-1-1-1

”Grace”
30 Clean & Jerk @ 60/42,5kg for time
10min cap

TIISTAI
Every 2min For 12min
6 Front Squat @ 60-65%

20min AMRAP parin kanssa
10 Wallball
5 Pullup / Ring Row
1 Heavy Deadlift
-1 kierros vuorotellen

KESKIVIIKKO
Ring Skills

Tabata Shoulder Press – lepoaikana tanko suorilla
Tabata Air Squat – lepoaikana kyykyn pohja
Tabata Ring Row – lepoaikana 1 käden roikku

TORSTAI
HSPU 5×5

3x 3min AMRAP, 1min lepo
1:5 Burpee-Box Over Jump + 5 Toes to Bar
2: 5 Burpee-Box Over Jump + 10 Toes to Bar
3: 5 Burpee-Box Over Jump + 15 Toes to Bar

PERJANTAI
Parin kanssa, toistot saa jakaa miten haluaa
50 Burpee
100 Deadlift
40 Burpee
80 Hang Power Clean
30 Burpee
60 Front Squat
20 Burpee
40 Shoulder to Overhead
10 Burpee
20 Cluster
45min cap