Viikko-ohjelma 31.3.-6.4.-25

Ma 31.3.

a) 4 rounds FT

400m Run (ulkona)

7 P.clean @42,5/60 kg

9 pull up 

b) Core EMOM 12

1.20/20s Side throws in split

2. 10x Seated leg lifts + 10s hold

3. 8-12x Band assisted reverse nordic curl

Ti 1.4.

a) Snatch complex

2+2 (1) p.snatch + ohs

b) Kyykky

FS 

6-4-2

BS

2-4-6

Ke 2.4.

a) Strict pull up

4 x 4

@+weight/bw /neg / haastava matala tanko

b) Paritreeni

For time

Buy in: 800m run (together)

8x10m Hs walk/ wheelbarrow walk/ (elevated) inchworm (Ygig)

80 Partner MB situp (Alt)

80 DB snatch @15/22,5 (Ygig)

Buy out:

80 Cal row (ygig)

To 3.4.

Rest

Pe 4.4.

a) Clean & jerk complex

2x 1+1 C.pull +Clean 

b) Deadlift

9-7-5-7-amrap

La 5.4.

a) bench press

9-7-5-7-amrap

b) EMOM16

1. 6 STOH

2. 40 Du’s /30 s attempts

3. 12 Push up

4. 30 sec max cal row

@34/52 kg

Su 6.4.

Rest