Tiistai 19.11.2019

7×1+1 hang power snatch + tng power snatch climbing send-off 3:00

amrap 9
12 Db snatch alt. 22.5/35p
12 t2b
12 pistol squat alt

Maanantai 18.11.2019

Deadlift 5×5 send-off: 4:00

AMPRAP 16
12 Deadlift 70/50kg
9 front squat 70/50kg
6 STOH 70/50kg

Lauantai 16.11.2019

The ”Don”
For time:
66 deadlift 110/75 pounds or 50/30kg
66 box jump 24″/20″
66 KBS 1,5/1 pood or 53/35lb or 24/16 kg
66 K2E
66 sit ups
66 pull up
66 thruster 55/40 pounds or 25/15kg
66 wall ball
66 burpee
66 DU

Perjantai 15.11.2019

Basic endurance for 45 min 40s on 20s off
stationary lunge
HSPU / HS hold
row/bike/ski
MB clean 20/14p
suitcase deadlift 32/24kg

Keskiviikko 13.11.2019

7 x 1+1 hang squat clean + tng squat clean build heavy OTD
send-off 3:00

Power snatch
2×1 78%
2×1 83%
3×1 88%
send-off 3:00

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