Pass vecka 24

Måndag 8 juni

A. “Barbell Complex”
For max load:
2 Power Cleans
2 Frontsquats
1 Jerk

TC 12 min

B. 15 min AMRAP:
Team of 2, YGIG
4 Pull-ups
6 KB STOH, 2×12/16kg
8 Reverse Lunges, 15/20kg Barbell
10 KB Hang Snatch, 2×12/16kg
12 Hanging Leg Raises

Tisdag 9 juni

A1. “Sealrow”
3-rep max SealRow

A2. Windmill 3-5 reps/side

B. EMOM 16 min
1. 10 alt. DB Snatch
2. 30s Hollow Hold
3. 10 Split Squat DB Thrusters
4. Rest

Onsdag 10 juni

A. "Zeus"
Three rounds for time of:

30 Wall balls 6/9kg
30 Sumo deadlift high-pull 25/35kg
30 Box jumps 50/60cm
30 Push press 25/35kg
30 cal Row
30 Push-ups
10 Body weight Back squat

B. “Farmers Walk”

AMMAP (As many meters as possible”)
Utmana vikterna och gå så långt du kan.
Körde du förra veckan så ska du höja vikterna.

Torsdag 11 juni

A. 3-3-3-2-2 reps
Jerks 70-75%, 75-80%
Start every set with a power Clean

B. 3-3-3-2-2 reps
Squat Clean 70-75%, 75-80%

C. “The 3-rep max Deadlift”

Fredag 12 juni

A.3 RM Hang Power Clean/Snatch

B. 12-9-6-3 reps for time of:
Power snatch
Burpees

Lördag 13 juni

A.3 RM D-Ball GTOH

Ok, vad står det egentligen?
3 Reps Max, Dead-Ball Ground to overhead.

B. Team of 2
30min AMRAP of:
400 or 300m Run together
30 Push-ups
30 Ring-Rows
400 or 300m Run together
500/400m Ski-Erg

Söndag 14 juni

“Mikko´s Triangle”
EMOM 40 min
1 minute Row
1 minute SkiErg
1 minute Assault Bike
1 minute Rest

Set a single number of calories and complete
that amount of work each minute - every minute.