Viikko-ohjelma 5.-11.8.-24

Maanantai

For time:

21 DB thrusters (15/22.5 kg)

400-m run

18 DB thrusters

400-m run

15 DB thrusters

400-m run

– Use two DBs.

Tiistai

a) Every 2:00 x 3 sets:

5 hang muscle snatches

– Build to a heavy set of 5 reps.

b) 7 sets for load:
3 hang power snatches

Keskiviikko

a) Every 3:00 for 4 sets:
6 left-leg DB step-ups (51/61 cm)
6 right-leg DB step-ups
– Use on DB held at the shoulder.
– Build in load as desired.

b) 4 rounds for time:
30 walking lunge steps
25 toes-to-bars

Torstai

”Fight gone bad”

3 rounds for reps:

1:00 wall-ball shots (6/9 kg)(2.7/3 m)

1:00 sumo deadlift high pulls (25/34 kg)

1:00 box jumps (20 in)

1:00 push presses (25/34 kg)

1:00 row for calories

– Rest 1:00 between rounds.

Perjantai

AMRAP 25:

40 double-unders

20 lateral burpees over the bar

10 deadlifts (70/102 kg)

– Rest 1:00 between rounds.