Tiistai 19.9.2017

Pendlay row 4×8 across

Teams of 2
100 cal row
60 Power Snatch 42.5/25
80 cal row
40 Power Snatch 52.5/35
60 cal row
20 Power Snatch 62.5/42.5

Maanantai 18.9.2017

Front squat 6×2

3 rounds for time
10 front squat 75/50kg (from floor)
20 pull up
75 double under

Lauantai 16.7.2017

7 rounds for time

30 du
15 pull up
30 squat
sprint run / 200m row, jos sataa hurrrjana vettä
rest 2 min between rounds

tc 40

Perjantai 15.9.2017

Shoulder mobility

7 x Power Clean + 2 front squat + 4 push press 60% push press 1rm
____

work 20 min for quality, focus on speed!
Power snatch + snatch balance + 2 ohs

Keskiviikko 13.9.2017

5×5+5 kb suitcase deaflift

EMOM 20
a. 7,5-10m handstand walk / 4 HSPU
b. 10 pistol squat

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