19.6. Su

Snatch

E2M for 10rds

2 Hang Snatch

1 Snatch (pause)

@add weight after every 3 rounds

18.6. La

Wu:

4 rds

500m row

10 Wb clean+throw

+mob 5′

Handstand&walk progressions

”Running DT”

5 rounds for time of:

Run 400m

35/50kg. deadlifts, 12 reps
35/50kg. hang power cleans, 9 reps
35/50kg. push jerks, 6 reps

17.6. Pe

WU:

Mystery Bear complex

FS/BS

Pull ups

Run 1250m (Kerran ympäri)

16.6. To

Rest day/ Mobility

15.6. Ke

Clean

E2M for 10rds

2 Hang Clean

1 Clean (pause)

@add weight after every 3 rounds

14.6. Ti

Gym

WU:

12 min EMOM

1)DU’s

2)HS hold

3) plate burpee

+mob

Straight arm strength #3

Metcon:

20min EMOM

1)Hspu (40sec)

2)Ring pull ups (40sec)

3)GHD -vatsat x15

4)Box over jumps x15

13.6. Ma

FS/BS

Pull up

Run 1200m

13.6. Su

30s on/30s off for 10 rds

Ohs@ 60% 3Rm

E2M for 10rds

2 Hang Power Snatch + 1 Snatch (pause) @ 65%

11.6. La

Rest day

Männää kaikki Sawottaan! 😀

10.6. Pe

Gym

3 rds

60s on/30s off

Sled (push)
wb
Rope climb
S2oh @45/30kg
DU’s
Turkish getup
bxj
hspu
pistol squats

Rest 3 min between rounds

9.6. To

Wu

AMRAP 15′

Run 100m with KB

4 x Bear complex

*FS/BS

*Pull ups

*Run 1200m

8.6. Ke

Mobility/Rest day

7.6.Ti

Clean+Jerk practice

E2M for 5rds

3 Hang Power Clean+ 1 Jerk@ 65%

E2,5M for 5rds

3 Clean+Jerk@ 65%

6.6. Ma

Gym

Hs hold practice /Straight arm strength #2

-hs hold

-planche progressions

Metcon

”Almost Helen”

3 rds for time

*400m run

*21 kbs @24kg/1,5 pood

*12 push ups

5.6. Su

FS/BS

Pull up

Tabata

Let’s jump

4.6. La

Mobility/Rest

Liikkuvuus

3.6.Pe

9 Rds 40/20

ohs

hollow

burpee

mob 5′

E2M for 10 rds

3x snatch pull, 3x snatch high pull, 3x snatch

@KEVYT KUORMA

DoubleTabata

Keskivartalokimara

2.6. To

Gym

Straight arm strength

Metcon

AMRAP 12′

12 SG DL@75%bodyweight

12 OH Plate Lunge walk 20/10

12 t2b

1.6. Ke

FS/BS

Pull up

Run 1000m

31.5. Ti

Mobility/Rest

Tukilihasten voima

-olkanivel

-syvät keskivartalon lihakset

-pakara