Pass vecka 17

Måndag 20 april

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

B. Team of 2, split AH
AMRAP 10 min
30 Frontsquats
30 TTB/HLR

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

Tisdag 21 april

Mobility och Kettlebells

3 sets of:
4/4 TGU Sit-up
5 Double KB Clean
6 Double KB Reverse Lunges
60s Rest

Onsdag 22 april

2 rounds of:

8 min of:
600/800m Run
AMRAP: 10 Bench Press + 20 Airsquats

2 min Rest

8 min of:
600/800m Run
AMRAP: 10 Ring-Rows + 20 Step-up

2 min rest

B. Final!
EMOM 10 min
Burpees utan hopp/klapp

Torsdag 23 april

A.E2M 10 min
10-8-6-4-2 Thrusters eller 3 Snatch (Bygg upp vikter)
8 Bat-Wing Rows

B. E2,5M 10 min
3 Snatch eller 3 Cleans
3-6 strict Pull-ups

C. 4 set av :
15-12-9-6+ Barbell Press
1-bens stående musslan

3 set av:
5 Reverse Sit-ups, Barbell OH
20 Barbell rotation
8/8 Step-ups

Fredag 24 april

A. E90s x 5
1 Snatch
1 Snatch Balance
1 hang Snatch

B.E2,5M 10 min
2 Frontsquats, 1-2s paus i botten. 85-90% av 1RM
2-4 Strict Pull-ups

C. For time:
5 Deadlifts 75%
10 Burpees

Lördag 25 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