Info

Perjantai 20.7.2018

Back squat 3RM in 20min

"Nancy"
5 rounds for time
400m run
15 Ohs 42.5/30

Keskiviikko 18.7.2018

Running technique

for time:

4x400m run
4x200m run
4x100m run
1x200m run

rest 1.45 min between runs

Tiistai 17.7.2018

EMOM 40 45s on 15s off

1. power snatch 35/25kg
2. burpee pull up
3. row/ski/ab/double under/run
4. ohs with plate 15/10kg

Maanantai 16.7.2018

Back squat 5x5 AHAFA across

AMRAP 16
10 box jump over
10 hand release push up
20 Single arm DB cluster 45p/35p, alternating

Lauantai 14.7.2018

EMOM 10
1 Squat snatch 75-80%

rest 2
Every 90s until failure 1 squat snatch
increase weight after each good lift. 
2 fails with same weight and you are done.

for time:
21-15-9 
cal row
double kb stoh 2x24/2x16kg

Perjantai 13.7.2018

for time
800m run, 21 pull up, 9 Squat Cleans 60/40kg
800m run, 15 c2b, 12 Squat Cleans 60/40kg
800m run, 9 bar mu, 15 Squat Cleans 60/40kg