Pass vecka 20

Måndag 12 maj

A.E2M 10 min
1 Clean & Jerks
Jerks: 3-3-2-2-1 reps

B. E4M 20 min
6 Bench Press
4 Power Cleans
2 Front Squats

Tisdag 13 maj
Mobility & Strength med Bea

Onsdag 14 maj

A.10 min i par av:
150-200m uppvärmningsjogg
En person välter däck

B. “Murph prep” 2/5

8 rounds of:
200m Run
6 Pull-ups
8 Push-ups
20 Air-Squats
8 Push-ups
6 Pull-ups

Torsdag 15 maj

A. Front Squats 1 set 3-5 reps @60-70%

A. Block Snatch 2-4 reps @70-80% (15 min)

B.Snatch Pulls 2-3 reps@100-110% of max Snatch (10 min)

Fredag 16 maj

A.E90s x 6 set
5-4-3-5-4-3 Power Snatch
(Wave loading)

B. E2M 10 min
10-8-6-6-6 Backsquats

C. 10 min EMOM
Min 1: 10-15 Burpees, no jump (Max 30s)
Min 2: 10-15 Hanging Leg raises (Max 30s)

Lördag 17 maj

“Team of 2”
4 min x 10 stationer
Rower
Target Burpees
Farmer Walk
1 varv var: 100m Ski-Erg + 5 squats + 5 squat-jumps
20 biceps curls + 40m DB Gun Walk
Step-Overs
D-Ball throws over Bar
20 One-arm Devil Press + 20 OA Thrusters
30 Pull-ups/Jägarvila
Renegade Rows