La 16.5.

a) e75sec x 8

  • 2 snatch pull + 1 snatch
  • easy weight

b) e1,5m x 6

  • 1 hang snatch + 1 snatch

 

Pe 15.5.

a) Vauditon pituus (testi)

  • 3 yritystä, paras tulos ylös

b) e75sec x 6

  • 50m sprint

c) 2-4rds (rest as needed)
•3 wall climb
•12 burpee ❤️
•3 skin the cat
•30-40sec lunge jumps

 


 

To 14.5.

Lepo


 

Ke 13.5.

a) Testi

  • max rep strict pull up tai aussie pull up

b) Skill 15min

  • hs walk (progressiot)

c) Amrap 5’

2,4,6,8…etc

  • wb
  • kb/db hang c&j

 

Ti 12.5.

a) e75sec x 8

  • 2 clean pull + 1 clean + 1 jerk
  • easy weight

b) e1,5m x 6

  • 2 clean & jerk
  • mod weight

 

Ma 11.5.

a) Juoksutesti

  • 400m juoksu

b) emom 8 (40s on/ 20s off)

  1. Kbs
  2. hand release push up
  3. shuttle run (10m)
  4. ring row/pull up/aussie pull up

c) Core

emom 9 (40s on/ 20s off)

  1. V-ups
  2. plank hold
  3. back extension

 

Su 10.5.

Lepo


 

La 9.5.

a) e2,5m x 5

  • 8 deadlift @65%

b) amrap 10

  • 10 steps front rack lunge walk
  • 10 t2b

@bb 25/35kg /scaled:  kb 12/16kg


 

Pe 8.5.

a) emom 6 (For quality)

  • 3 ohs (bb from ground)
  • easy weight

b) e75sec x 6

  • 2  hang p. snatch + 1 snatch
  • @ easy to mod weight

c) e1,5 x 6

  • 1 hang snatch + 1 snatch
  • @ mod weight

 

Ke 6.5.

a) For 10 min

  • run 2-4 x 400m
  • rest 1,5-2 min between sets
  • easy-mod pace

b) E2m x 5

  • 5-10 pull up + 3-5 high bxj
  • rest for rem time

c) For 10 min

  • Row max distance
  • easy-mod pace