Maanantaina korista Viitaniemessä klo 10!

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Viikon voimakierto:
Maanantai
CF power
HBBS
1X3 70%
1X3 80%
90% X3+

CF varied
Snatch pulls
4 x 3
100%-140% 1 RM snatch

Tiistai
CF power
Shoulder press
1X3 70%
1X3 80%
90% X3+

CF varied
HBBS
4 X 3 (AHAP)

Keskiviikko
CF power
Deadlift
1X3 70%
1X3 80%
90% X3+

CF varied
Weighted dips (regural or ring)
3 x 5 (AHAP)

Perjantai
CF power
Front squat
1X3 70%
1X3 80%
90% X3+

CF varied
Push press
3 x 3 (AHAP)

Lauantai
CF power
Weighted dips (regural or ring)
3 x 5 (AHAP)

CF varied
Strict T2B
3 X 10

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WOD maanantai klo 8, 16, 17, 18, 19

metcon
”Barbell Baby”

In team of three, complete 4 rounds of:
Run 400m
20 burpee box jump-overs
30 S2OH 35/25

All athletes may be working at the same time. Athletes will work on seperate stations and may change stations when all teammates are done.
The barbell may not touch the ground at any point during the workout.

PENALTY – If the barbell touches the ground at any point, ALL team members must immediately perform 10 burpees before resuming