VIIKKO-OHJELMA 3.-9.1.2022

MA

5 Sets For Load:
5 Push Press

SKILL WORK
4 Sets For Reps:
:20 Archer Push-ups, Rest :10
:20 Archer Rows, Rest :10

TI

For Time:

• 10 Muscle-ups
• 100 Air Squats
• 10 Muscle-ups
• 100/75 Calorie Row

KE

5 Rounds For Time:
400m Run
1 Legless Rope Climb
3 Rope Climbs

SKILL WORK

4 Sets:
5 GHD Sit-ups + :20 GHD Sit-up Hold

TO

Lepo

PE

SKILL WORK
Pre-Workout:
Build to a heavy thruster
Post Workout:
3 Sets x 10 Strict Chin-ups

For Time:
21-15-9

• Thrusters
• Pull-ups

LA

Pre-Workout:
On a 10:00 Clock For Load:

• Build to a heavy clean deadlift to mid-thigh + hang power clean

AMRAP 12:

• 2 Power Snatches
• 4 Power Cleans
• 60 Double Unders

SU

Lepo