Pass vecka 15

Måndag 16 mars

A. Bygg upp till ett tungt set av:
2 Cleans + 2 Jerks
TC: 15 min

B. For time:

2 rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1

2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters, weight 2

2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3

Time cap: 16 minutes

♀ 29, 34, 38 kg (Scaled: 20, 25, 29 kg)

♂ 43, 52, 61 kg (Scaled: 29, 38, 43 kg)

Tisdag 17 mars

A. Mobility

B. 4 sets of:
20 Low Swings
5/5 TGU Sit-ups
20 Snatches
5 Ecentric Sit-ups

Onsdag 18 mars

A. 6 rounds of 45/15s work/rest
Pull-ups/Ring-Rows
Weighted Step-ups
Farmers Walk
Ski-Erg
Planks

B. Finisher
5 min EMOM:
10-15 Burpees, utan hopp eller klapp.
(samma som förra veckan)

Torsdag 19 mars

A.Heavy Double of:
Muscle Clean/Snatch

B.E90s x 8
1 Clean + 1 Jerk + 1 Hang Clean
Eller: 1 Power Snatch + Snatch Balance + Hang Snatch
Jobba upp till 80% och stanna där

C. E3M x 3
Barbel Press 10-10-8+
Deadlift 5-5-5+

Fredag 20 mars

A. E2M x 5
5 Power Snatch
+ 10 lätta OHS

B.E2M 8 min
5 Frontsquats, 1-2s paus i botten. 60% av 1RM

C.15 min AMRAP of:
8 D-Ball Lunges
8 cal Ski
8 D-Ball STOH (Shoulder to overhead)
8 TTB/HLR

Lördag 21 mars

Team of 2
For quality 4 sets each of each movement:

8/8 Bulgarian Split Squats

20 Core swings

20 Push-ups

15 Ring-Rows

20 Skier Swings

10 Curl & Press

20 Switch Lunges