MAANANTAI

TIISTAI

10x OT2M

1 Back Squat

(1-5 rounds: 3sek stop, 6-10:No stop)

3 rounds:

21 2kb Front Squat

15 Pull-up

9 2kb Puss press

Cap: 12min

KESKIVIIKKO

Pareittain: (huili = toinen soutaa)

Row 4x1min

5min rest

Row 4 x 90sek

Find watt:s that you can keep and feel strong at end of the interval.

TORSTAI

Ring Mu prog.

15min practice

3rounds

OT90sek

1. 15s support hold
2. 15s ring/bar to chest hold
3. 10s Dip bottom hold
4. 20s false/normal hang

PERJANTAI

Kehonhuolto

Rästi-Wod klo 17.00

LAUANTAI

12min OHS practice

3rep sets

Go heavy

5x OTM

1 Snatch

3min rest

5x OTM

1 Snatch

SUNNUNTAI