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HEAVY DAY

FOR QUALITY AND LOAD

Thruster/push press/push jerk/split jerk
1-1-1-1-1-1-1-1 reps

FOR TIME

50 Sit Ups
25 Pull Ups
40 Sit Ups
20 Pull ups
30 Sit Ups
15 Pull Ups
20 Sit Ups
10 Pull Ups
10 Sit Ups
5 Pull ups

WOD

5 rounds for time of:
Max-calorie row in 60 seconds
Turkish get-ups
♀ 15 kg TGU ♂ 22,5 kg TGU
Complete a total of 35/28 reps (or calories) each round.

FOR QUALITY

Practice for 20 Minutes
Barbell Cycling for light Cleans and Snatches

WOD

AMRAP 10
2-4-6-8-10-……
DB Hang Squat Cleans (22,5/15 kg)
Burpees

WOD

For Time
40 Strict Pull Ups
30 Snatches 65% 1RM
20 Deadlifts 70% 1RM

WOD

10 Rounds for Time
30 Double Unders
7 Toes to Bar

WOD

5 Rounds
5 Clean & Jerks, 60/45 kg
15 Med Ball Cleans,
15 Bar Facing Burpees
Rest 3 Minutes between Rounds

WOD

FOR TIME

5000 mtr Row or 12000 mtr Bike

FOR LOAD

Paused Back Squat
3-3-3-3-3
3 sec pause at bottom of each rep

FOR TIME

25-20-15-10-5
Wallballs 9/6 kg
5-10-15-20-25
Weighted Sit Ups

TÄNA TÕSTAME!

Tõstevõistluse ajakava:
9:00-9.45 naiste kaalumine
10:00 naiste võistluse algus
11:45 naiste autasustamine
9:00-11.45 meeste kaalumine
12:00 meeste võistluse algus
14:00 meeste autasustamine