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

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