Info

Keskiviikko 23.5.2018

20min, HS walk technique

Max hs walk distance in 5min 

for time:
21-15-9
t2b
power clean 50/35kg

Tiistai 22.5.2018

EMOM 20
1 3 squat snatch, you choose the weight. climbing.
2 10 Sit up + 20 du

rest 5

EMOM 8
1. 12/10cal row
3. 10 pistol alt.

Maanantai 21.5.2018

Emom 14 
1. sd run
2. power clean + 5 push press 60/40kg

for time
2 sd run
40 box jump
2 sd run 
30 kb swing 24/16
2 sd run
15 t2b
2 sd run
7 bar mu

Lauantai 19.5.2018

for time 
400m run
50 push up
400m run
50 power clean 35/25kg
400m run 
50 pull up
400 m run
50 power snatch 35/25kg
400m run
50 sdhp 35/25kg
tc 50

Perjantai 18.5.2018

every 90 sec for 10 rounds
3 deadlift about 75-80% no missed lifts!

3 rounds for time
500m row
30 deadlift 60/40
60 sit up

Keskiviikko 16.5.2018

7x5 snatch grip press btn AHAP

AMRAP 13:
50 db snatch 50/35
40 burpee
30 t2b
20 hspu

Tiistai 15.5.2018

5x10 back squat 65-70% 3min send off

AMRAP 3
5 cluster 40/30kg
5 bar over burpee

rest 3

AMRAP 3
4 cluster 50/35kg
5 bar over burpee

rest 3

AMRAP 3 
2 cluster 60/40kg
5 bar over burpee

Maanantai 14.5.2018

10 rounds 2min on 2min off. alternate between a and b.

a. 8+8 single arm db hang clean & jerk 35/25p + 8 pull up + AMRAP burpees

b.  AMRAP: 10 db push press 35/25p, 10 db squat