Arkisto | helmikuu 2018

Work heavy sets of
2 Power Clean+ 1 Jerk

WOD
5rds for time
Power Clean 5-4-3-2-1
T2B 10
Box Jump 10

For Time
60 cal Row
50 DU
40 WB
30 Push Up
20 TGU 32/24
10 OHS 60/40
5 MU

Strength
Every 3min for 27 min (3rds)
1. Back Squat 6-8reps
start @ n.75%, add weight every rd
2. Reverse Lunge 6-8/side
front rack
3. Weighted Pull Up 5 reps
add weight every rd

Lepo/Mobility
Mobbailu 17.00

OPEN 18.1
20-min. AMRAP:
8 toes-to-bars
10 DB clean and jerks
14 / 12-cal. row

”Burger”

10 rds
Run 150m
7 C2B
7 Front Squat (61/43)
7 HSPU

Lepo/rästi/kehonhuolto

Kehonhuolto 18.30

MU Skills

WOD
4rds
15 cal Ergo
12 Thrusters
6 MU

Amrap 5min
5 Power Snatch (42,5/30kg)
20 DU

rest 5min

Amrap 5min
6 T2B
8 Box Jump

rest 5min

Amrap 5min
5 Power C&J (50/35kg)
7 Bar Over Burpee

Barbell Complex
Find max weight in

1 Squat Clean
1 Jerk
1 Back Squat
1 OHS