17.3.2015

5x Clean & Jerk 2+1 10 RFT: 5 Toes to Bar 5 Burpee-Boxjump

Every 90 sec x 6 1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch *Find heavy complex of the day *keskity tekniikkaan ¨Randy¨ For Time 75 Power Snatches @35/25 TImecap 15 min

Back Squat 4×4 @80% + 1x max rep @85% Every 2.30 Accessory 3 settiä Front Rack Lunge 6 + 6 Wall sit 30+sec (weighted) 12 RDL L – Sit Hold 15-30 sec Lunge + Wall sit RDL + L-Sit

Kevyt viikko Box jump 1RM 5min AMRAP: 5 Pullup / Ring Row 5 Burpee

Deadlift Every 1:30 x 8 2 rep Tavoitteena parannus viime viikkoon Metcon Open 16.4 13 min Amrap RX                                     SCALE 55 Deadlift @100/70        55 Deadlift @60/45 55 Wallball                 …

Pullup max reps Push Press + Split Jerk 5x 1+4 4min AMRAP: 21-15-9 KB Swing Burpee