030723 MAANANTAI
"Cindy full of Grace"
3 cycles for time
3 rounds of "Cindy"
10 clean & jerk 60/42,5
1 round of "Cindy":
5 pull-up
10 push-up
15 squat
040723 TIISTAI
every 3min for 3 rounds
8 deficit deadlift @60-70%
040723 TIISTAI
4 rounds for quality
10 hip thrust
15 russian kb swing
15 v-up
20 back extension
050723 KESKIVIIKKO
Push jerk
4 x 5 @50-70% 1rm
050723 KESKIVIIKKO
for time:
21-18-15-12-9-6-3
Sumo deadlift high pull 35/25
Push jerk 35/25
060723 TORSTAI
25min AMRAP w/ partner
1,5k/1,2k row
60 sit-up
10 rope climb
070723 PERJANTAI
(3 rounds
3 tall snatch + 3 box jump
rest 1-2 min between rounds)
every 2,5min for 5 rounds
1 hang snatch high pull
1 hang power snatch
1 power snatch
1 squat snatch
070723 PERJANTAI
every 2,5min for 5 sets
3 tempo front squat (21×1) @65-75% 1rm
080723 LAUANTAI
3 Rounds
10 db one arm hang cluster 22.5/15
10 db over burpee
2min rest
2 Rounds
15 db one arm hang cluster 22.5/15
15 db over burpee
2min rest
30 db one arm hang cluster 22.5/15
30 db over burpee