Info

Keskiviikko 23.1.2019

EMOM 15
0-5 Power clean + push press
5-10 Hang power clean + push jerk
10-15 Clean & Jerk
Climbing

”DT”
5 rounds for time
12 deadlift 70/50kg
9 hang power clean 70/50kg
6 push jerk 70/50kg

tc 14

Tiistai 22.1.2019

10x 3 high box jumps (AHAP) send-off 1:30

150 wall ball for time
every time you drop the ball perform 3 mb burpees
tc 15

Maanantai 21.1.2019

AMRAP 8
2-4-6-8-10-12-14-16-18-20-22-24-26…
t2b
single arm ohs 16/12kg (kb/db)

rest 10

AMRAP 16
16 pull up
16 burpees
16 front rack lung 40k/25kg

Lauantai 19.1.2019

Teams of 3
For Time

2 Rounds
30 Bar facing bupee
30 Hang squat clean 35/25kg
30 t2b
30 Thruster 35/25kg

100/70cal row

2 Rounds
30 Bar facing bupee
30 Hang squat clean 45/32.5kg
30 t2b
30 Thruster 45/32.5kg

100/70cal row

2 Rounds
30 Bar facing bupee
30 Hang squat clean 55/37.5
30 t2b
30 Thruster 55/37.5kg

Perjantai 18.1.2019

back squat 5×3 60% send-off: 3:00

4 rounds for time
75 double under
10 burpee box jump
6 strict HSPU

Keskiviikko 16.1.2019

5×2 high hang snatch 40-50% 1rm send-off 2:00

6 x 3 pos pause squat snatch: moderate weight send-off 2:00

2 sec pause below knee
2 sec pause above knee
2 sec pause mid thigh

quality for 12 min squat snatch

Tiistai 15.1.2019

Upper back mobility for ohs

EMOM 7
5 ohs n. 50-60% snatch 1rm

EMOM 20 45s on 15 of
a. ohs 30/20kg
b. box jump over