310521 MAANANTAI
for time
1k erg
30 back squat @70/50
750m erg
20 front squat @70/50
500m erg
10 overhead squat @70/50
010621 TIISTAI
For total reps:
On the minute for 18min (3 min of each)
3min: shoulder presses, ⅔ body weight
3min: strict pull-ups
3min: push presses, ⅔ body weight
3min: strict pull-ups
3min: push jerks, ⅔ body weight
3min: strict pull-ups
020621 KESKIVIIKKO
every 6min for 3 rounds
10 deadlift 100/70
30 wallball 20/14
90 double under
030621 TORSTAI
on the minute for 8 min
1. 6 strict toes to bar
2. 10 db squat snatch / deep power snatch
030621 TORSTAI
5min AMRAP
14 db snatch 30/20
10 toes to bar
040621 PERJANTAI
Find daily max in clean & jerk
then,
3 x 1 C&J @90%
clean pull
4 x 2 @110% 1rm
050621 LAUANTAI
For time:
900m run
50 box over jump
50 burpee
600m run
25 box over jump
25 burpee