Category: Yleinen

5 ROUNDS FOR TIME:
20 WALLBALL 20/14 LBS
10 DEADLIFT 100/70KG

20 MIN AMRAP OF:
300M RUN
5 POWER SNATCH 50/35KG
7 TOES TO BAR

THRUSTER
3-3-3-3-3-3-3

ACCUMULATE PLANKS & INVERSION
PLANK 2 MIN
SIDE PLANK 1MIN/SIDE
PRACTICE LOWERING FROM HANDSTAND 6 MIN

FOR TIME:
21-15-9
SQUAT CLEANS 40/30 KG
STRICT PULL-UPS
DEFICIT PUSH-UPS (20/10KG PLATES)

Perjantaina & lauantaina ei ohjattuja tunteja. Open gym normaalisti.
Friday & Saturday no coached classes. Open gym normally.

BACK SQUAT
5-5-5-5-5

COMPARE 21.4.

TABATA: (14 MIN)
LUNGES
REST 1 MIN
SIT-UPS
REST 1 MIN
KETTLEBELL SWINGS 24/16KG

5 ROUNDS FOR REPS OF:
1 MINUTE SUMO DEADLIFT HIGH PULL
1 MINUTE OF PUSH PRESS
1 MINUTE OF ROW CAL
REST 1 MINUTE
40/30KG

AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES OF:
5 STRICT CHEST TO BAR PULL-UP
10 DB PUSH-UP
20 BOX STEP-UP 70/60CM

ON THE MINUTE FOR 15 MINUTES:
MINUTE 1-5: 3 POWER SNATCHES AT 60-65% OF YOUR 1RM SNATCH
MINUTE 6-10: 4 POWER SNATCHES AT 55-60% OF YOUR 1RM SNATCH
MINUTE 11-15: 5 POWER SNATCHES AT 50-55% OF YOUR 1RM SNATCH

PARISKABA LAJI 2

“K”
AKA

“KAREN”

Athlete A.

150 Wallball 20/14

Athlete B.

150 Wallball 20/14

Cap. 16min