Keskiviikko 21.2.2018

4 rounds shoulder activation workout

30 min for sweat 
15+15 one hand kb thruster (you choose the weight)
30 box jump over 24/20"
15+15 kb suitcase deadlift 32/24kg
60 double under
5 wall climb

Tiistai 20.2.2018

3x15 front squat 50-60% 1rm
rest 4min between sets

4 rounds for time
10 burpees
15 t2b
20m db ohs walking lunge 2x45/2x35p

Maanantai 19.2.2018

7x hang power snatch + hang squat snatch 50-70%

with partner
3 rounds for each athlete
21/18 cal row
21 ohs 42.5/30kg

Lauantai 17.2.2018

0 – 10min

row2000/1700m

10 - 17min AMRAP
7 deadlift 100/70kg
7 burpees
7 box jumps

20 - 32min AMRAP
21/17cal row
42 sit up
42 double under

Perjantai 16.2.2018

6x 2fs+4 back squat AHAFA

EMOM 15
a. 15/12 cal row
b. 45sec max reps front squat 60/40kg
c. 10 pull up

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