3. kova viikko.
MA 14.3.
Strength:
6x Every 3min:
2x(6-4-2)
BS @RPE 7->9
Metcon:
4x Every 3min:
15/18 Cal erg (TC 1)
12 Double db clean 15/22,5
9 Slam ball
TI 15.3. (Painonnosto)
Oly:
A)
8x Every 2min:
1-4. 1 Power snatch + 1 Squat snatch @70%
5-8. 1 Squat snatch + OHS @80%
B)
EMOM 8:
- Work up to heavy power cluster
C)
5x Every 2min:
3 Clean pull @95%
TO 17.3.
Skill:
T2B
AMRAP 6:
5-8 HSPU
15/18 Cal erg
REST 1
AMRAP 6:
5-8 T2B
30 DU
PE 18.3. Strength:
5x Every 3min:
2 Bench press @RPE 5->9
2 Pull up
- Superset
Metcon:
"Jackie"
1k Row/2k bike
50 thrusters
30 pull-ups
La 19.3.
Partner workout:
120/150 Cal erg (TC 8min)
120 DL 40/60
90 Cal erg
90 Burpees over bar
60 Cal erg
60 Power clean 40/60
30 Cal erg
30 Lunges 40/60
TC 40min
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