Monday

Push press 2RM; 3 x 2 @ 90%

Metcon:
AMRAP 4
21 hang power clean 40/30
21 S2OH 40/30
21 KBS 24/16

rest 2:00

AMRAP 4
15 hang squat clean 40/30
15 S2OH 40/30
15 KBS 24/16

rest 2:00

AMRAP 4
9 hang power clean 40/30
9 hang squat clean 40/30
9 S2OH 40/30
9 KBS 24/16

Tuesday

“Suomi 100 WOD”: Tuntematon Sotilas / Unknown Shoulder

WOD: 9:00, 16:00, 17:00

Wednesday – Box closed (käynti avainkoodilla normaalisti)

Thursday

Olympic: C&J or Snatch (you can choose)

WOD (S):
AMRAP 30
10 HSPU
20 jumping lunges
30 KB snatch
40 wall ball
50 KBS

Friday

Back squat 5 x 3 @ 80%

Front squat 3 x 10 @ 60%

Metcon:
9-12-15
Deadlift 80/55
pull up
directly into:
15-12-9
hang power clean 60/40
pull up