Pass vecka 27

Gänget!!
Sista veckan med gruppträning.
Sedan tar vi paus vecka 28-31.
Startar igen 4 augusti.

Måndag 30 juni

A. “Big Clean complex”
6 Sets for Max Load;

High Hang Clean + Hang Clean + Clean + Push Press;
High Hang Clean + Hang Clean + Clean + Push Jerk;
High Hang Clean + Hang Clean + Clean + Split Jerk;

One set consists of all 12 reps

B. “Collective Liberty WOD”

12 min AMRAP:
6 Burpees over bar
9 Box-jumps
12 KB-Swings 32/24kg
15 Wall-Balls

EMOM 1 Snatch 75% (Power Snatch)

Tisdag - inget pass

Onsdag 2 juli

5 rounds of:
Min 1-4: 400 or 500m Run (or ski)
Min: 5-8: AMRAP: 3 strict Pull-ups + 6 Push-ups + 9 Burpees plate 2 overhead

Torsdag 3 juli

A.EMOM 10 min
1 Clean

B. EMOM 10 min
2 Deadlifts

C. EMOM 10 min
OM: 30s Hollow Hold
EM: 10 DB Thrusters

Fredag 4 juli

A. E2M 12 min
Backsquats 5-4-3-5-4-3 reps
Pullups/Ring-Rows 2-4/6-8 reps

B. “Jonas & Carro”
3 rounds of:
20 Low Swings 24/32kg
400m Run