Juhannusviikko! Pe-Su salilla ei ohjattua toimintaa (avainkoodilla normaali käyttö juhannuksen aikana). Juhannuksen erikois WOD tunnit torstaina klo 10, 16 ja 17.

Monday

Back squat
10 x 70%
8 x 75%
6 x 80%
4 x 85%
2 x 90%

Metcon:
For time
21 burpee over bar
21 hang power clean 50/35
15 burpee over bar
15 hang squat clean
9 burpee over bar
9 thruster

Timecap: 9 min

Tuesday

EMOM 8:
1: 40-60 DU
2: :40s max reps HSPU

Or

EMOM 8:
1: 20 KBS 24/16
2: :40s max reps pull ups

Metcon:
within 3 mins
400m run
max reps T2B
rest 1:00
within 3 mins
400m run
max steps walking lunges (24/16kg, one KB in front rack)
rest 1:00
within 3 mins
400m run
Max reps abmat sit ups

Wednesday

Push press + push jerk complex:
6 x 3+2 (aim a bit heavier than last week)

Metcon:
10-8-6-4-2
Clean + press (athletes choose weight)
Between each full set: Do 5 front squats + 30 double unders

Thursday

Olympic: 9:00

Juhannus WOD 10:00, 16:00, 17:00

Mobility 18:00

Friday – Sunday – No coached classes. Stay safe and relax! =) There will be one more heavy week after midsummer following by deload week 2.7 ->