Open Gym kello 13-15

Barbell work:
3×12 power clean & jerk, heaviest possible, every 150s
-Rest 3 minutes
3×12 Thruster, heaviest possible, every 150s
-Rest 3 minutes
3×12 Squat Clean, heavies possible, every 150s

1×20 Back Squat (Week 2)

Lähtöajat:
11.00/12.00/13.00/14.00

C2B/Pull Up Practice

Wod:
7min Amrap
3-6-9-12…
Front Squat 60/42,5kg
C2B

Lähtöajat:
7.00/8.00
15.00/16.00/17.00/18.00

Squat Clean & Jerk, find a heavy double

Power Clean & Jerk
”I go, you go” for 10 minutes:
2 reps
4 reps
6 reps
-Use 60% from the heavy double

Mobility

Lähtöajat:
Wod: 7.00/11.00/16.00/18.00
Mob: 8.00/17.00/19.00

Kyykky/Tuki:

Back Squat 1/5/1/5/1/5

Stiff legged deadlift 3×10

Lähtöajat:
7.00/8.00/11.00
16.00/17.00/18.00/19.00

Wod:
6 Rounds for max effort

A: 3 Rounds as fast as possible
7 Thruster 35/25kg + 7 Burpee

B: 20/17 Cal Row + max reps Pull Up

-Start new round every 5min
Lähtöajat:
7.00/8.00/11.00
16.00/17.00/18.00/19.00

T2B Practice

Wod:
3 Rounds
25 V-Ups
15 Deadlift 120/85kg
3 Muscle Up

Lähtöajat:
7.00/8.00/11.00
16.00/17.00/18.00/19.00