EILINEN/LEPO/
60 min PK-
LENKKI

Every 4min x5
-8 OHS 43/30kg
-8 t2b
-30 mountain climber
-30m double KB OH carry 2 x 24kg/ 2 x 16kg

Every 2min x10
-snatch high pull + hang muscle snatch +
2x hang power snatch

*increase the weight as you go

30min amrap team wod
In teams of 4, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 10 Dumbbell Devil’s Presses
Station 2 – 20/15 cal row
Station 3 – 30 Box Jumps (jump up, step down)
Station 4 – Rest

5-7 sets of 5+5 rep AHAFA

Three rounds of the complex:
3 Presses
3 Push presses
3 Push jerks
Post load used for each round. Try not to rack the weight until the round is complete. Rest as needed between rounds.

PK 45 min

Open viikko alkaa. En tee erillistä ohjelmointia. Poimikaa sieltä mieleisenne lajit. Tämän jälkeen Deload.

3 giant sets for quality

7 bench press (barbell)
14 bent over row (2×22,5/15kg db)
28 banded pull aparts

Rwst 2 min btw rnds

EMOM 10

1 snatch

Keskiraskas paino n. 60-75%

Everey 30 sec for 10 min
1 snatch

Suht kevyt paino n. 40-55%