Lauantai
MegaWOD AMRAP 15: 15 power snatches 35/25kg 2 rounds of "Cindy" + Rest 5:00 + EMOM 12: 1. row for calories 2. rest 3. max reps dumbbell thrusters 2x22,5/15kg 4. rest + Rest 5:00 + [...]
Perjantai
A. Power Clean and Power Jerk 5x2+1 80% B. 3 rounds for time: 7 front squats 90/65kg 14 deadlifts 90/65kg 21 ring dips
Torstai
For 50 minutes: With partner A. 1 mile run B. 2000m row
Keskiviikko
For time: 100 dumbbell snatches 22,5/15kg 100 push-ups 100 abmat sit-ups 100 air squats
Tiistai
A. Low Hang Squat Snatch 3 reps every 2:00 x 5 sets Add weight from last week B. Deadlift Build to a heavy 4 @ RPE 9/10 *then 2x8 Romanian deadlift, RPE 7/10
Maanantai
A. Bench Press 8-6-4-4 B. 3 rounds of: 20 chest-to-bars 100 double-unders
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