280322 MAANANTAI
5 Rounds
10 sumo deadlift high-pull 42,5/30
10 hang power clean 42,5/30
10 shoulder to overhead 42,5/30
do unbroken sets, rest as needed
between the movements
290322 TIISTAI
Every 3min for 4 rounds
1 unbroken set of toes to bars / heels over hips (target 6-15 reps)
50 double under
15 wallball 20/15
300322 KESKIVIIKKO
Front squat
5 x 6 @65-75% of 1rm FS
300322 KESKIVIIKKO
Every 3min for 3 rounds
8 sumo deadlift @65-75% 1rm DL
5-12 dip
310322 TORSTAI
4 Rounds
4min of skiing calories
4min AMRAP of
10 pull-up / jumping pullup
12 KB swing 24/16
14 reverse lunge
010422 PERJANTAI
Drop jump 4 x 3
every 2min for 4 rounds
3-position snatch (hi-hang, hang, low hang)
every 2min for 4 rounds
1-2: 1 low hang pull + 2 low hang snatch @60-70%
3-4: 1 low hang pull + 1 low hang snatch @70-80%
020422 LAUANTAI
"Chief"
5 Rounds,
Max reps in 3 minutes of:
3 Power cleans 60/42,5
6 Push-ups
9 Squats
Rest 1 min between rounds
0304322 SUNNUNTAI
"Air force"
For Time
20 Thrusters
20 Sumo Deadlift High-Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
42,5kg / 30kg
4 Burpees at the top of each minute