291121 MAANANTAI
Find 1rm weighted strict pull-up
291121 MAANANTAI
3min AMRAP
10 chest to bar / pullup / jumping c2b
16 db hang snatch 22.5/15
— 3min rest—-
3min AMRAP
10 pullup / jumping c2b / jumping pullup
16 db clean & jerk 22.5/15
301121 TIISTAI
Back Squat Build to a heavy 5RM.
then 4 x 5 @80-85% of 5RM.
Belt is only allowed when finding your 5RM.
Not on the back-off sets.
Dead Stop Back Squat 3 x 5 reps @7-8 RPE.
011221 KESKIVIIKKO
5 Rounds
1min ski (cal)
1min box jump
1min wallball
1min double under
1min rest
021221 TORSTAI
Partner workout (you go, I go, full rounds)
10 min AMRAP
8 kb swing 32/24
5-8 toes to bar / heels over hips
5-8 handstand push-up / box hspu
031221 PERJANTAI
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
041221 LAUANTAI
for time with partner:
80 cal row
80 rower over burpee
80 hang power snatch 40/25
80 bar over burpee
80 hang power snatch 40/25
80 rower over burpee
80 cal row