Tiistai 28.6.2016

3×3 back squat @ 80%

3×3 back squat @ 90%

AMRAP 15

50 DU’s
50 air squat
50 sit up

Maanantai 27.6.2016

For time
3 Long distance Run
1200 m Row
2 Long distance Run
900 m Row
1 Long distance Run
600 m Row

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Tabata Row for calories

Sunnuntai 26.6.2016

2×6 Thruster AHAP
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2×6 Push Press AHAP
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For time
26 trusters @ 65% 2 x 6
26 cal row
26 pistols
26 pusk jerk @ same weight than thrusters
13 trusters
13 cal row
13 pistols
13 push jerk

Perjantai 24.6.2016

5×3 Snatch balance, you choose the weights
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5×3 Snatch pull, you choose the weights
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EMOM 10
1 min: 2 squat snatch, start @ 50%, climbing
2 min: Sprint run

Torstai 23.6.2016

AMRAP 20 reps and rounds , with partner

100 KB Clean&Jerk 24&16kg
100 WallBall 20/14″
100 burpees

____
In 10 minutes find front squat 5RM

Keskiviikko 22.6.2016

Performance

Clean&jerk 8×1+2 @ 60-85%
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For time 6-5-4-3-2-1
C2B
Squat Clean 80/60kg

Fitness

Clean&jerk 8×1 @ 60-85%
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For time 6-5-4-3-2-1
Pull ups
Squat Clean 60/40kg

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