9.12.2014

Parin kanssa 100 Box Jump Over 50 Power Clean 100 Partner Wallball 50 Push Jerk 100 Partner Wallball 50 Power Snatch 100 Box Jump over Rx = 60 / 40 40 min cap

35 min Window _____________________________________ 20 Rounds (10 per person) 8 Bar Facing Burpees 6 Hang Power Snatches 4 C2B / Pull Ups / Jumping Pull Ups ______________________________________ 160 / 130 Cal Erg *Ensin 20 kierrosta *1 kierros vuorotellen *Kierrosten jälkeen ergo-ralli

MAANANTAI OPEN 18.5 (eli 11.6/12.5) 7-min. AMRAP 3-6-9-12-15-18-21-etc. of: Thrusters Chest-to-bar pull-ups TIISTAI 2 Snatch Pull + 1 Snatch 10min AMRAP parin kanssa Max reps Clean & Jerk 60/40kg KESKIVIIKKO Every 1:45 for 7 rounds 5 Front Squat 65-70% + 5-10kg 3x 8+8 KB/DB Press 8+8 1-leg Deadlift -60s lepo 2x 40-60s Ring Plank -60s…

Parin kanssa 30 kierrosta 5 Bench Press 70/45 5 C2B / Pull Up 5 Hang Power Clean 70/45 *1 kierros vuorotellen

Sumo Deadlift 3×5 14min OTM: Parittomat: 40s Burpee Parilliset: 40s Weighted Stepup

Shoulder Press 1RM 20 SDHP (tangolla) 30 Double Under 15 SDHP 25 DU 10 SDHP 20 DU 5 SDHP 15 DU