020123 MAANANTAI
On the minute for 30min
1. 3 squat clean 100/70
2. 15/12 cal row
030123 TIISTAI
10 – 8 – 6 – 4 – 2
shoulder press 45/30
strict pullup
030123 TIISTAI
15 – 12 – 9 – 6 – 3
pushpress 60/42,5
push-up
040123 KESKIVIIKKO
8min AMRAP
60 double under
20 db front rack reverse lunge 22.5/15
050123 TORSTAI
For time:
30 toes to bar
40 kb swing 24/16
50 sit-up
60 kb sumo deadlift high-pull 24/16
50 sit-up
40 kb swing 24/16
30 toes to bar
060123 PERJANTAI
5 sets of the following complex:
1 power snatch
1 hang squat snatch
2 overhead squats
060123 PERJANTAI
Partner workout (you go, I go. in sets of 5)
40 – 30 – 20 – 10
power snatch @45/30
hang squat snatch
overhead squat
070123 LAUANTAI
(Accumulate 2min bar hang & 1min l-sit hold)
2 Rounds
3 rounds
A. 15/12 cal ski
B. AMRAP db one arm devils press 22.5/15
after both have done 3 rounds of each movement,
rest for 3min and repeat