Tiistai 23.7.2019

3 rounds
3x400m run rest 75s between sets

rest 4min between rounds

3 rounds accessory
1 shoulder accessory
10 strict t2b
20 superman

Maanantai 22.7.2019

Clean technique

Every 90s for 9min (6 rounds)
Clean & Jerk
sets 1-2 70% power clean 1RM
sets 3-4 80% power clean 1RM
sets 5-6 85% power clean 1RM

AMRAP 6
3 power clean 80/57.5kg
6 front squat 80/57.5kg
9 bar over burpee

scale 75% from power clean 1rm

Lauantai 20.7.2019

”NUTTS”
For time:
10 handstand push-ups
15 deadlifts 115/75kg
25 box jumps 30/24″
50 pull-ups
100 wallball 20/14p
200 double-unders
400 m run with a 20 kg plate

Time cap: 32 min

Perjantai 19.7.2019

40min for quality
5 inch worm
5 wall climb
400m run
30 cal row
15 kb swing 32/24kg
15 t2b

Keskiviikko 17.7.2019

Run 4000m
Rest 5min

AMRAP 8
12 med ball clean 20/14p
12 double db deadlift 2×22.5/2x35p

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