Info

Tiistai 25.9.2018

E3MOM
8x 3+1 squat clean + Jerk 75-85% 1rm

EMOM 10
5 power clean + 5 front squat 50/35kg

Maanantai 24.9.2018

Power clean technique

Teams of 3:
2 Rounds For Time 
100/70 Cal row
100 Box jump overs 24/20"
100 Power clean
100 Bar facing burpees

Round 1: 62.5kg/42.5kg 
Round 2: 52.5/35kg

tc 35

Lauantai 22.9.2018

With a running clock
0-10 run 1600m max reps clean & jerk 60/40kg
13-20 run 800m max reps power snatch 50/35kg
23-27 run 400m max reps thruster 42.5/30kg

Perjantai 21.9.2018

8x10m sprint run send of 3min

21-18-15-12-9-6-3
sdhp
bar over burpee

Keskiviikko 19.9.2018

E3MOM
8x1+1+1 Snatch pull tiputuksella + squat snatch + ohs 50-65%

for quality
4 rounds
45 sec double kb/db oh carry 16/12kg or 35/25p
45 sec reverse plank
10+10 kb side crunch
45 sec plank

Tiistai 18.9.2018

Shoulder mobility

30 min for fun
3+3 turkish get up
5 wall climb 
400m run
15 ohs with plate 20/15kg
75 double under

Manantai 17.8.2018

back squat 5x2 @ 60% focus on speed

E3MOM for 5 rounds
4 hspu
8 t2b
12 box jump over