Viikko-ohjelma 11.-17.12.-23

Ma

a) Front squat

• 5 x 3

b) Emom 10

Odd: 5 clean deadlift (use a heavy weight)

Even: 5 high Bxj

Ti

a) Amrap 12 with partner

• 10/7 cal row
• 10 t2b

YGIG- switch after 1 round

b) Amrap 12 with partner

• 30 Du
• 5 c2b

YGIG- switch after 1 round

Ke

a) Clean complex (e3m x 5/ 15min training)

• 1 power clean + 2 squat clean

b) Push jerk

• 4 x 2

To

Lepo

Pe

amrap 40 @50% effort

• 25 wb
• 25 burpee
• 25 bx step over
• 25 cal machine

La

a) Snatch complex (e3m x 5/ 15 min training)

• 1 power snatch + 2 squat snatch

b) Ohs

• 4 x 3

Su

Lepo