Viikko-ohjelma 27.6.-3.7.

Ma

3 rounds for reps and distance:

• max unbroken toes-to-bar
• max unbroken ring dips
• max distance broad jump

then…

• max distance rowed in 10:00

Tc 30 min

Ti

a) On a 3:00 clock

1:00 max burpees to target

then…

2:00 max single-leg squats

b) 4 rounds For time:

• 400m run
• 30 hip extensions/ barbell good mornings

Ke

a) on a 8:00 clock

• build to a 2-rep deficit handstand push up or 2-rep DB shoulder press

b) Partner amrap 12:

• 12 gymnastic kip pull-ups
• 12 handstand push-ups

-split reps as needed

To

”Open 13.1”

amrap 17

• 40 burpees
• 30 snatches (34/20)
• 30 burpees
• 30 snatches (61/34)
• 20 burpees
• 30 snatches (74/45)
• 10 burpees
• max snatches (95/54)

Pe

a) emom 6

• minute 1: 3 wall squats
• minute 2: 30sec triple-under/double-under practice

b) ”Open 20.2”

amrap 20

• 4 DB thrusters (22,5/15)
• 6 tors-to-bar
• 24 double unders

La-su

Omatoimi open gym