111223 MAANANTAI
Hang power snatch
4 x 5
111223 MAANANTAI
3min AMRAP
10 hang power snatch 40/25
6 bar over burpee
2min REST
3min AMRAP
8 hang power snatch 50/35
8 bar over burpee
2min REST
3min AMRAP
6 hang power snatch 60/40
10 bar over burpee
121223 TIISTAI
Deadlift
20 reps @50% 1rm
then 3 x 10 (same weight)
121223 TIISTAI
7 rounds for time
6 russian swing 32/24
9 goblet squat 32/24
12 sit-up
131223 KESKIVIIKKO
(OTM 8
1. 3-7 strict handstand push-up / box hspu
2. 10+10 hollow rock & arch rock)
3 rounds
3min AMRAP
12 box step ups w/ db 22.5/15
8 deficit handstand push-up 15/10kg plates
2min AMRAP
row for calories
1min REST
141223 TORSTAI
Bench press
10 – 8 – 6 – 4 – 2
141223 TORSTAI
3 rounds (you go, I go)
6 strict pullup
6+6 db one arm pushpress 22.5/15
3 rounds (you go, I go)
12 pullup
8+8 db one arm push jerk 22.5/15
151223 PERJANTAI
Hi-hang squat clean
3 x 3
Hang squat clean
3 x 2
Squat clean + front squat
3 x 1+2
161223 LAUANTAI
Partner workout "I need Pipari to recover"
30min AMRAP
60 db one arm hang c&j 22.5/15
40 cal ski
20 box over jump
60 db snatch 22.5/15
40 cal ski
20 box over jump
split reps