Pass vecka 16

Måndag 13 april

A. EMOM 12 min
1. 4 Power Cleans
2. 4 Push Jerks
3. 4-8 Pull-ups

B. Team of 2, YGIG
AMRAP 10 min
4 Frontsquats
6 TTB/HLR
8 Ring-Rows

C. E2M 10 min
4-3-2-2-2 Deadlifts

Tisdag 14 april

Mobility och Kettlebells

4 sets of:
3/3 TGU to Half kneeling (Turkish Get-up)
5/5 3 Snatch + 1 Press
7/7 Chinese KB Row
60s Rest

Onsdag 15 april

A. Team of 2
4 rounds of:

Partner 1:
10 Bench Press, then AMRAP 10 Lunges + 10 Ring-Rows

Partner 2:
2 min of: Run or cardiomachine

B. Team of 2
4 rounds of:

Partner 1:
10 Bench Press, then AMRAP 10 Wall-balls + 1 Round Farmers Walk

Partner 2:
2 min of: Run or cardiomachine

C. EMOM 9 min
Burpees utan hopp/klapp

Torsdag 16 april

A.E2,5M 10 min
3 Snatch eller 5 Thrusters (Bygg upp vikter)
8 Bat-Wing Rows

B. E3M 12 min
3 Snatch eller 3 Cleans
3-6 strict Pull-ups eller 12 DB Chest Press

C. 3 sets of:
8-12 Barbell Press
16 Curtsy Lunges
5 Reverse Sit-ups, Barbell OH
8/8 One-leg Hip-thrust

Fredag 17 april

A. E2M x 5
2 Power Snatch
2 Snatch Balance

B.E2M 8 min
2 Frontsquats, 1-2s paus i botten. 80-85% av 1RM
2-4 Strict Pull-ups

C. 7 min AMRAP:
3-6-9-12 etc:
Hang Power Cleans
1-arm Devil Press
200m Ski-Erg

Lördag 20 april

Team of 2:
20-30-40 reps
Ring-Rows
Push-ups
Goblet Squats 16/24kg eller lägre

60 Box Step-overs 50/60cm

3-6-9-12-15 reps each
Ball over shoulders

15-12-9-6-3 reps each
Ball Press

60 Weigted Box Step-overs 40/50cm