Perjantai 22.6.2018

6x3 floor press AHAP

3 rounds for quality
10+10 single arm seated db press
10 dip
20 single leg v up
45 sec double kb front rack carry 2x24/16kg

Keskiviikko 20.6.2018

AMRAP 5
10 burpee
10 db snatch 45/35p
10 hr push up

rest 10

AMRAP 5

run 400M
21 t2b
Max reps deadlift 70/50kg

rest 5min 

AMRAP 5
run 400M
15 c2b
Max reps power clean 70/50kg

rest 5

AMRAP 5
run 400M
12 hspu
Max reps squat clean 70/50kg

Tiistai 19.6.2018

5x5 weighted pull up 

AMRAP 12
6 bar MU
15 Mb clean 20/14p
45 double under

Maanantai 18.6.2018

Pause Jerk (from rack) 2 sec pause at dip
1x3 60%
1x3 65%
1x3 70%
2x2 75%
2x1 80%
2x1 85%

Clean pull 3x3 AHAFA

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