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HUOM! Loppuvuoden tiistain ja torstain open doorsit alkavat jo klo 19:00. (19-21:00)

Monday

Back squat 5 x 1 – 90%

Backrack lunges 1 x ME
use heaviest weight in your previous 2 x 20 set, do as many reps as possible with good form.

Metcon:
3 rounds for time
33 wall ball
22 HR push ups
11 pull ups

Tuesday

Strict pull ups 3 x ME – rest as needed between sets

Metcon:
EMOM 3
7 hang squat clean 50/35
EMOM 3
7 thrusters 50/35
EMOM 3
7 KBS 24/16 + 7 V-UPS
– rest 3:00 –
3 rounds of:
20 overhead lunges 15/10
20 sit ups 15/10
20 burpees on a plate

Wednesday

Push press + hold 3 x 2 – 85%, 2 x 2 – 90%
+
E2MOM for 3 sets
5 x push press 70-80% of 1RM

Metcon:
AMRAP 4
8 power snatch 40/30
8 OHS
– rest 4:00 –
AMRAP 4
8 deadlift 60/40
6 hang power clean
4 front squats
2 S2OH

Olympic: power clean + jerk

Thursday

WOD (S):
90 air squats
70 KBS 24/16
50 sit ups
30 burpees
10 T2B
– rest 2:00 –
10 T2B
30 burpees
50 sit ups
70 KBS 24/16
90 air squats

Friday

3 position clean (floor, above knee, mid-thigh) – 20 mins to work up with weights

Metcon:
40 thrusters 40/30
40 box jumps
40 hang squat clean 40/30

Saturday

Team WOD 11:00, open doors 14-16. X-MAS jumper party 18:00!

Sunday

Box closed!

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