Ensi viikko 28.2.-6.3.2022

Ma

a) Pre-workout:
Build to heavy 2 rep set of power cleans

b) AMRAP 12:

• 9 Deadlifts (115/75#)
• 6 Burpees
• 3 Power Cleans

Ti

a) On a 8:00 Clock
3 Sets:

• 12 Weighted Single-Leg Squats
• 12 Alternating Reverse Lunges
• 1:00 Hollow Hold

• Scale the weighted single-leg squats to one of the following:
1) Single-Leg Squat (no added weight) 2) Single-Leg Squat to a box or bench

b) 9 Sets For Load:
Front Squat 10-5-3-1-1-1-3-5-10

Ke

a) Pre-workout:
Build to a heavy set of 1 Snatch Pull + 1 Hang Power Snatch

b) ”Lane”

5 Rounds For Reps:

• Max Unbroken Hang Power Snatches (3/4 bodyweight)
• Max Unbroken Handstand Push-ups
  – Rest as needed between sets

To

Lepo

UUSI TUNTI  Klo 19.15 MyPowerFix mobility wod

(tunti tulee varattavaksi huomenna ma 28.2. klo 18 mennessä)

Pe

a) 4 x 4:30 Rounds For Reps:
600m Run/Row/ski
In remaining time complete as many double unders as possible
– Rest 1:30 between Rounds

b) Post workout:
4 Sets:

• 00:30 GHD Sit-up Hold (parallel)
• 30 Russian Twist (20/14#)

La

Open 22.2

Su

Lepo