290124 MAANANTAI
For time with partner
3 Rounds (you go, I go)
12 power clean @50/35
9 front squat
6 push jerk
2min Rest
3 Rounds (you go, I go)
8 power clean @70/45
6 front squat
4 push jerk
2min Rest
3 Rounds (you go, I go)
6 power clean @85/55
4 front squat
2 push jerk
300124 TIISTAI
For quality:
3 Rounds
12 hip thrust
30+30m one arm farmers walk
10-15 v-ups
3 rounds
8+8 one legged kb deadlift
12 front rack walking lunges (2dbs)
10-15 toes to rings
310124 KESKIVIIKKO
3 rounds for repetitions
2min AMRAP of rope climbs
1min AMRAP of double unders
1min REST
2min AMRAP of wall walks
1min AMRAP of double unders
1min REST
010224 TORSTAI
Every 5min for 3 rounds
A.
10 rower over burpee
500m row
B.
3 rounds
5 devils press 22.5's/15's
10 db one arm hang c&j 22.5/15
020224 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
030224 LAUANTAI
For total time
4 rounds
12 db power snatch 22.5/15 + 10 toes to bar
3min rest
4 rounds
12 db hang squat snatch 22.5/15 + 15 back extension
3min rest
4 rounds
12 db one arm overhead squat / thruster 22.5/15 + 15 sit-up