Viikko-ohjelma 2.-8.1.2023

Ma

A. 6min AMRAP

• 7 HSPU
• 10 Alt. DB Hang Snatch 22,5/15kg

Rest 3min

B. 6min AMRAP

• 7 Pull up
• 10 Burpee

Ti

A. Back Squat

• Find 1RM in 20min

B. EMOM 8min

• ODD: 6 Front rack reverse lunge @40% of BS 1RM
• EVEN: 10 KB/DB Goblet squat @30X0 24/16kg

Ke

Emom 32min
30s work – 30s rest

1. Echo Bike OR Bike erg cals
2. DU
3. Row cals
4. KB Swing (Am.) 16/12kg

Move @60-70% effort
Be consistent=same reps each round

To

Lepo

Pe

15min AMRAP

• 20 T2B
• 20 WB 9/6kg
• 20 Burpee

La

Oly total
A. Snatch
Find 1RM in 20min

B. C&J
Find 1RM in 20min

Su

Lepo