130524 MAANANTAI
Push jerk
4 x 5 @50-70% 1rm
130524 MAANANTAI
For time:
21-18-15-12-9-6-3
Sumo deadlift high pull 35/25
Push jerk 35/25
140524 TIISTAI
3 rounds
2min AMRAP
8 toes to rings
32 double under
2min REST
2min AMRAP
8 handstand push-up
12 box jump 60/50
2min REST
150524 KESKIVIIKKO
Back Squat
6 x 8 @80-90% of 8RM BS
Rest 3min between sets
150524 KESKIVIIKKO
For time w/ partner
100 box step-ups w/ db's 22.5's/15's
split reps
160524 TORSTAI
For time:
1k/850m row
rest 3min then
100 sit-ups & 60 burpees
rest 3min then
1k/850m row
Partition the sit-ups & burpees as needed.
170524 PERJANTAI
no heels snatch pull 2 x 5
muscle snatch 2 x 5
paused power snatch 2 x 5 (2s pause on catch)
paused squat snatch 2 x 3 (2s pause on catch)
OTM 9
1 power snatch + 1 squat snatch @70%
1min rest
every 90s for 6 rounds
1 power snatch + 1 squat snatch @80%
180524 LAUANTAI
3 rounds
6 strict weighted pull-up
10 bent row
2min rest
180524 LAUANTAI
3 rounds
in 12min: 8 deadlift 100/70 + AMRAP pullups
1min REST
–2min rest between–
3 rounds
in 12min: 6 deadlift 130/90 + AMRAP chest to bars
1min REST
190524 SUNNUNTAI
"Karabel"
10 rounds
3 power snatch 60/42,5
15 wallball 20/14