Viikko-ohjelma 15.-21.1.-24

Ma

amrap 30 with partner

• 300 du
• 200 wb
• 100 cal row
• 50 ring row

YGIG-divide reps as you like

Ti

a) snatch technique

• 1 power snatch + 1 squat snatch
• Max 50% snatch 1rm

b) emom 10

odd: 5 kbs + 3 burpee

even: 5 seated bxj

Kbs @24/16kg to chest height

Ke

a) c+j technique

• 1 power clean + 1 split jerk
• max 50% c+j 1rm

b) emom 10

odd: 5 kipping HSPU

even: 5 kipping C2B

To

Lepo

Pe

4 x amrap 5′ with partner – 2 min rest between amraps

1.  slam ball

• switch after 10 reps

2.  row cal

• switch after 7 cals

3. Shuttle run (15 m)

• switch after 60m

4. Rope climb

• swicth after 1-2 climbs

La

Oly total

a) snatch

• find 1 rm in 20 min

b) clean + jerk

• Find 1 rm in 20 min

Su

Lepo