191222 MAANANTAI
in 10min find daily max in complex:
Deadlift + Power clean + Hang squat clean
191222 MAANANTAI
3 Rounds
2min AMRAP
8 deadlift
4 power clean
2 hang squat clean
2min REST
weights: 1st round: 50/35, 2nd: 65/45
3rd: 80/55
201222 TIISTAI
10!
Back squat @60% 1RM
after each round perform 1 (legless) rope climb
211222 KESKIVIIKKO
For time
buy in: 1k/850m ski
90 double under
10 strict pull-up
60 double under
20 chest to bar pull-up
30 double under
30 pull-up
buy out: 500m/450m ski
221222 TORSTAI
5 rounds
1min row calories
1min back extension
1min sit-up
1min burpee box jump
1min rest
231222 PERJANTAI
10!
hi-hang muscle snatch
behind the neck press
overhead squat
*perform rounds unbroken, rest as needed between rounds
Every 90s for 5 Rounds
6 hang power snatch
6 overhead squat
*40-60% of 1rm snatch, start @40%, you can add weight as you go
241222 LAUANTAI
"12 Steps of Christmas"
1 Power clean 60/45
2 Hang squat clean 60/45
3 Jerk 60/45
4 Front squat 60/45
5 Deadlift 60/45
6 Bar over burpee
7 Pull-up / jumping pullup
8 Sit-up
9 DB snatch 22.5/15
10 Kb Swing 32/24
11 Toes to bar
12 DB one arm devils press 22.5/15
1st round: 1 power clean, 2nd round:
2 hang squat clean and 1 power clean,
3rd round: 3 jerks, 2 hsc, 1pc…