MAANANTAI

Complex: 

15min work for nice weight and form.

Power snatch + ohs + hang squat snatch

10x OTM

1 squat snatch (aprox. 70-80%)

(3sek stop at catch position)

TIISTAI

3x ketteryysrata

3x 7-10 Plate over burpee

5x 50m Sprint

(2-3min rest)

KESKIVIIKKO

Teams of 3.

3 rounds:

400m team run

50 box over burpee

9 rope climp

Then:

30 Pull-up – HSPU-Pistol squat

30 C2B – Deposit-HSPU – KB Pistol squat (16/12)

CAP: 40min

TORSTAI

Kehonhuolto

*Rästi-Wod 17.00

PERJANTAI

Thuster 4×5

16x OTM

1: 2-5 Ring Dip

(deep as possible)

2: 2-5 (rengasvoima)

3: 8-10 Front rack lunge

4: Rest

LAUANTAI

5min Amrap

16 pistol squat

4 BMU

5min rest

5min Amrap

10 Triple Under/ Double under

5 Deposit HSPU

5min rest

5min Amrap

5m handstand walk

10 Strict knees to elbows

SUNNUNTAI

Tekniikassa: Bar muscle-up