Lauantai
MegaWOD: 1600m run + 5 rounds of "Cindy" + 1200m run + 4 rounds of "Cindy" + 800m run + 3 rounds of "Cindy" + 400m run + 2 rounds of "Cindy" + 200m run [...]
Perjantai
A. Power Clean + Power Jerk EMOM 15: 1+1 *build to a heavy single B. With partner: 4 rounds of: 6 back squats @ heavy 18 steps single arm OH walking lunges @ heavy 6 [...]
Torstai
Easy 50 minutes: 20 Crossovers 20 alt. V-ups 400m run 20 ring rows 20 kettlebell swings 16/12kg 400m run
Keskiviikko
3:00 on, 1:00 off x 8 sets: A. 400m run Max reps wall balls B. 400m run Max reps burpee box jump overs
Tiistai
A. Handstand walk practice B. Shoulder Press Build to a heavy 8 in 10 minutes C. 21-15-9: Thruster 42,5/30kg Toes-to-bar
Maanantai
A. 5x 3-position squat snatch B. Deadlift 3x2 reps 90%/1RM C. Pendlay Row 3x8 reps
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