Pass vecka 39

Måndag 22 september

A.Heavy set of:
1 Power Clean + 5 Jerks, tng
TC: 12 min

B. EMOM 10 min
1 Squat Clean
1 Hang Squat Clean

Ca 70% av Clean. 7-8 set (2-3 warm up)

C. EMOM 12 min
1:10 DB Snatch. Byte på golvet
2:10-15 Pull-ups (Du har hela minuten på dig,kan göra mikropauser eller börja tungt och sedan köra jumping kipping pullups)
3: One-leg V-ups, hela minuten
4: Vila

3 varv. Kör hårt på allt!

Tisdag 23 september

Mobility & Kettlebells

4 rounds of 40/20s ON/OFF
Goblet Squats
Strict Press (20/20s)
1-arm swings
1-arm Row (20/20s)
Seated Pike lifts over KB

Onsdag 24 september

A.Team of 2:
You Go, I Go
8 rounds each
5 Burpee 1 m Broad jump
8/10 cal Ski/Rower

B.400m Farmers Walk

Torsdag 25 september

A.1RM Box Clean

B.E2M 8 min
2 Push Press
2 Jerks

Fredag 26 september

A.E2M 10 min
10-8-6-4-2+ Backsquats

B. E2M 10 min
2-4-6-8-10 Deadlift

C. Alternate between
5-10-15-20-25 Strict Pull-ups/Ring-Rows
25-20-15-10-5 Strict Press
10 Box Step-ups

Lördag 27 september
TBA