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MA 14.2.
Strength:
10x Every 2min:
1-2. 3 @86%
3-4. 2 @90%
5-6. 2 @92%
7-8. 1 @95%
9-10. 1 @95+%
1. Deadlift
2. Strict press
Metcon: For 15minuts: 90s ON/OFF
Row/Bike Erg
- 6 lunges during the rest
TI 15.2. (Painonnosto)
Oly:
8x Every 90s:
1 Squat snatch + OHS @50->95%
FS Progression 6/8
5x Every 3min:
1. 5 @80-85%
2. 3 @85-90%
3. 1 @95-100%
4. 3 @85-90%
5. 5 @80-85%
3x Every 90s:
4 Snatch balance @65-75%
TO 17.2.
Skill:
HSW
Metcon:
AMRAP 5:
6 BMU
14 Jumping lunge
REST 2
AMRAP 5:
6 HSPU 14 Jumping lunge
Tabata:
1. Supine th-rotations
2. Bent over Bulgarian row
PE 18.2. Oly:
8x Every 90s:
1-4. 2 C&J @50->70%
5-8. 1 C&J @70->90%
10x Every 45s:
1 Squat clean @85%
Metcon:
"Open 16.5"
21-18-15-12-9-6-3 Thruster 30/42,5 Burpees over bar TC 15
La 19.2.
Partner metcon:
A)
150 Cal bike (Both work at the same time)
100 T2B (IGYG)
150 Cal row (Both work at the same time)
TC 15
REST 2
B)
150 DU (Both work at the same time)
100 DB squat clean 30/22,5 (IGYG)
100 Kb swing 32/24 (IGYG)
150 DU (Both work at the same time)
TC 15
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