030325 MAANANTAI
Every 2min for 4 rounds
3 Power snatch (tng)
For time w/ partner
10 rounds (10r for both)
3 power snatch 60/42,5
4 bar over burpee
5 chest to bar pull-up
rest while partner completes a round
040325 TIISTAI
Hip thrust
Build to a heavy 12 reps over the course of 4 sets
Perform 1 set of one legged deadlifts (6 reps w/ both legs)
after each set
040325 TIISTAI
For time
21 – 15 – 9 Deadlift 90/60
9 – 6 – 3 Front squat 90/60
050325 KESKIVIIKKO
Push press
4 x 5
– go for a heavy set of 5
050325 KESKIVIIKKO
4 rounds
2,5min AMRAP
8 push-up
10 db one arm shoulder to overhead 22.5/15
12 sit-up
2,5min REST
060325 TORSTAI
2 x 3 @30% of 1RM Power clean
A. No heels clean pull
B. Muscle clean
C. Paused power clean (3s at catch)
in 10min find your daily 1RM
Power clean
every 3min for 5 sets
3 Power clean @75-80% of daily max
3 High box jumps
060325 TORSTAI
STRENGTH
Pull-up
Find your 10RM (weighted)
Barbell row
3 x 10reps AHAFA
Rest 2:00
Bulgarian Split squats
3 x 10+10 reps AHAFA
Rest 2:00
070325 PERJANTAI
CF OPEN 25.2
080325 LAUANTAI
8min AMRAP
3 rope climb
15/12 cal ski
4min REST
8min AMRAP
12 toes to rings
21 wallball 20/14