Monday

Back squat
2 rounds:
6 x 80%
Rest 1:00
4 x 85%
Rest 1:00
2 x 90%
Rest 3:00

Metcon:
”Sort of Helen” (repeat: 18.4.2018)
1000m run
63 KBS 24/16
36 pull ups

Tuesday

EMOM12:
1: 15/12 cal row
2: 10-15 T2B
3: 14-20 DB/KB snatch
4: rest

Rest 2:00

EMOM12:
1: 20 wall ball
2: 5-10 kipping HSPU
3: 30-50 DU
4: rest

Wednesday

Avoimet ovet – no regular classes

Omaitoimisesti:
Push press 3-3-3
Push jerk 2-2-2
Heaviest possible

Thursday

Olympic: snatch

WOD (S):
”Pick your strengths”
1) 20 deadlifts 80/55
2) 20 push press 40/30
3) 15 thrusters 40/30

4) 20 T2B
5) 20 pull ups
6) 20 HSPU
7) 40 jumping lunges

8) 30 KBS
9) 30 wall ball
10) 60 DU
11) 400m run

Pick 6 of 11 and complete as chipper style for 2 rounds. You can only choose one barbell movement.

Friday

Clean complex:
EMOM6
1 squat clean
1 hang squat clean
E2MOM x 4
1 squat clean
1 hang squat clean

Metcon:
AMRAP20
1 heavy hang power clean
5 T2B
10 wall ball
15 burpee over bar

Saturday

Team WOD 11:00