290724 MAANANTAI
"Cindy"
20min AMRAP
5 pull-up
10 push-up
15 squat
300724 TIISTAI
Clean pull
4 x 3 @80-90% 1rm clean
300724 TIISTAI
3 rounds
21 deadlift
15 hang power clean
9 front squat
@60/42,5
310724 KESKIVIIKKO
For time w/ partner
2k row
200 db snatch 22.5/15
100 sit-up
1k row
split reps
010824 TORSTAI
Push press
4 x 4
– go for a heavy set of 4
010824 TORSTAI
3 rounds
2min AMRAP
3 ring muscle-up / 6 ring dip
9 kb russian swing 32/24
2min REST
020824 PERJANTAI
Clean & jerk waves
1. 1 clean + 3 split jerk
2. 1 clean + 2 split jerk
3. 1 clean + 1 split jerk
– 3 waves, 1 set every 2min
– start @70%-75%-80%
30 barbell rollouts & 60 back extensions