200323 MAANANTAI
"Chief"
5 Rounds,
Max reps in 3 minutes of:
3 Power cleans 60/42,5
6 Push-ups
9 Squats
Rest 1 min between rounds
210323 TIISTAI
(OTM 8
1. 4-8 seated leg raises
2. 15 back extension)
for time:
30 toes to bar
40 db snatch 22.5/15
50 sit-up
40 box over jump
30 toes to bar
220323 KESKIVIIKKO
Back Squat Build to a heavy 10RM.
then 4 x 10 at 80-90% of 10RM
220323 KESKIVIIKKO
Partner workout
4 rounds (you go, I go)
12 db deadlift 22.5's/15's
8 db hang squat clean 22.5's/15's
rest while partner completes a round
(both do 4 rounds)
230323 TORSTAI
Every 4min for 3 rounds
1. 500m ski
2. 2 rounds of
12 ringdip
12 KB one arm hang clean&jerk 24/16
240323 PERJANTAI
every 2min for 7 sets @50-80% 1rm
1 power snatch
1 deep power snatch
1 squat snatch
every 2min for 4 rounds
3 snatch balance @60%+
3 rounds
8 snatch deadlift @65-70% 1rm snatch
20 russian twists
1,5min rest
250323 LAUANTAI
Partner workout
18min AMRAP
40/30 cal row
30 wallball
20 pull-up / jumping pull-up
split reps