230123 MAANANTAI
"DT"
5 rounds
12 deadlift 70/50
9 hang power clean
6 shoulder to overhead
(3 rounds
30s+30s side plank hold
30s plank hold
60s rest)
240123 TIISTAI
Front squat
Go for heavy 2 reps (5 sets)
240123 TIISTAI
8min AMRAP
6 push-up
8 sit-up
10 back extension
250123 KESKIVIIKKO
3 x 5-10s ring support hold
3 x 5-10s ring dip hold
3 x 3-6 strict ring dip / 8 ringrow
Every 3min for 5 rounds
3-6 ring muscle-up / 5-10 ringdip
9 hang power snatch 50/35
12 box jump 60/50
260123 TORSTAI
Weighted pull-up 4 x 3 or
OTM 6
4-7 strict/assisted pullup
260123 TORSTAI
8 rounds
1min row (cal)
30s rest
1min wallball
30s rest
270123 PERJANTAI
4 x 1+3 Power clean + jerk in split
3 x 1+1+1+1 Power clean + pushpress + push jerk + split jerk
(2s pause in dip in all the lifts from shoulder to overhead)
in 10min find daily max in complex:
Power clean + push press + push jerk + split jerk
280123 LAUANTAI
For total reps:
1 minute of db hang squat cleans 22.5's/15's
1 minute of burpees
1 minute of toes-to-bars
2 minutes of db hang squat cleans
2 minutes of burpees
2 minute of toes-to-bars
1 minute of db hang squat cleans
1 minute of burpees
1 minute of toes-to-bars
290123 SUNNUNTAI
"CF Open 20.4"
For time:
30 box jumps 24/20
15 clean and jerks 42,5/30 (scaled 30/15)
30 box jumps 24/20
15 clean and jerks 60/40 (42,5/25)
30 box jumps 24/20
10 clean and jerks 82,5/52,5 (52,5/35)
30 single-leg squats /med.ball step-ups 20/14
10 clean and jerks 102,5/65 (60/42,5)
30 single-leg squats /med.ball step-ups 20/14
5 clean and jerks 125/80 (70/52,5)
30 single-leg squats /med.ball step-ups 20/14
5 clean and jerks 142,5/92,5 (82,5/60)
Time cap: 20 minutes