Pass vecka 33

Måndag 12 augusti

A. Establish a Heavy set of:

1 Clean & Jerk

B. For Time:
20 Clean & Jerk 60/40kg or 60% of A.

20 TTB/HLR
20 Burpees
20 Pull-ups

20 ca of a cardiomashine 

Tisdag 13 augusti

A. 3-4 sets of:
8 Windmill Side Lunges
8-12 Archer Row

B. EMOM 9 min
M1: 5 Atlas Stones
M2: 30s Walking Pushups
M3: 45s Farmers Walk

C. 4 rounds of:
30s Sidethrow Ball
30s Mountain Climbers
30s Switch Lunges
30s Rest

Onsdag 14 augusti

A. 4 sets of:
5 Half Getups left
5 Sitting Press left

5 Half Getups right
5 Sitting Press right

B. 4 sets of:
20 Kettlebell swings

20 Zombie Walks

C. 4 sets of:
10 Push-ups + 2 Skoulder Taps

20 KB Crunches

Torsdag 14 augusti

A. Establish a Heavy set of:
3 Backsquats
TC 10 min

B. E2,5M i 10 min
8 Backsquats @ 80% of A
5 Strict Pullups, 5s excentric

C. 3 sets of:
10 SidePlank Revers Flyes
10 Dumbell Curls
20-25 Jumping Pullups

Fredag 16 augusti

2 rounds with

2 min ON/2 min OFF

Row Mashine
Ski Erg

Air Bike

Clean & Press

Half Snatch
Ball over shouder
BBJO (Burpee Box-jump over)