Pass vecka 48

Måndag 27 november

Team of 3. Split AH

4 rounds of:
15 Backsquats
30 Box-Jump overs
60 DB STOH 2x10/15kg

Then:
4 rounds of:
30 Deadlift
60 Box-jumps
120 Alternating 1-arm DB STOH 10/15kg

Tisdag 28 november

Team of 2, split anyhow 40 min

2 rounds
50 Burpees
50 Pull-ups
50 Box Step Ups 2×10/15kg
50 Wall Balls
50 KB Swings 16/24kg
AMCAL in remaining time

Onsdag 29 november

A.10 min EMOM
1-2 Snatch

B. 10 min EMOM
1 Power Clean + 1 Push press

C. IKFF level 1 test
100 Hand-hand Swing
16 reps 1-arm Clean& Press / side (4 min to complete)
60 Snatches with only 1 hand switch
30 Goblet Squats (2 min to complete, squat hold the rest of the time)
The 4 exercises are performed one right after the next with no rest or breaks in between exercises

Torsdag 30 november

A.15 min of Bench Press
2-rep Dmax
8+ AMRAP 80%

B. 15 min of Jerk
3-rep Dmax

C. 7 min AMRAP of:
7 Ring-Rows
7 Sit-ups + L-sit (-ish)
7 Squat Jumps

Fredag 1 december

25 rounds of:
1 Squat Clean
2 Burpees over barbell
3 Pull-ups
4 Push-ups
5 Deadlifts
40/60kg på stången eller ca 70% på Clean.

TC: 30 min
Det går utmärkt att byta stången mot 2 hantlar.