Viikko-ohjelma 4.-10.7.

Ma

a) emom 8

4 bx step overs + 4 bxj + 4 bx jump overs

b) ”Open 11.3”

amrap 5

• 1 squat clean (75/50 kg)
• 1 jerk

Ti

a) 8 sets

00:20 double unders

– rest 00:10

b) 5 rounds for distance

1:40 on/ 00:20 off

– rest 2:00

4 rounds for distance

1:40 on/ 00:20 off

-Row, bike, ski, run

Ke

a) on a 10:00 clock

• build to a heavy power clean+front squat

b) For time

27-21-15

• Back squats (75/50 kg)
• handstand push-ups

To

3 rounds For time

• 100 double unders
• 50 DB snatches (22,5/15 kg)
• 25 pull-ups

Pe

a) For load

• 7 x 3 Push press

b) 5 sets

• 00:30 hand release push-ups
• 00:30 ring support hold

La-Su

• omatoimi open gym