PERJANTAI
8min OTM
2 Power Clean & Push Jerk (Power Clean – Push Jerk – Power Clean – Push Jerk)
Aloita 60% ja kiipeä ylös mahd. raskaaseen
21-15-9
Box Jump 75/60
Power Snatch 45/30
11min cap
LAUANTAI
Front Squat 4×2
Every 3min for 15min
5 Thruster
10 Front Rack Lunge Steps
5 Thruster
-mahdollisimman raskaalla.
SUNNUNTAI
Pullup / Bar Muscle Up / Ring Muscle Up
6×3-5
3 Rope Climb
20 Wallball
10 Power Clean 70/47,5
20 Wallball
3 Rope Climb
20 Wallball
10 Power Clean 70/47,5
20 Wallball
3 Rope Climb
15min cap
Tekniikassa tangon tehokasta liikuttelua (berbell cycling).
MAANANTAI
Kehonhuolto