Pass vecka 45

Måndag 3 november

A.EMOM 8 min
3 Power Cleans

2 min Rest

B. EMOM 8 min
5 Thrusters

2 min Rest

C. EMOM 8 min
1 Clean & Jerk

Starta varje övning på ca 60% av övningens max.
Öka vikterna till tungt men kontrollerat. Ca 70-80%

D. 10 min AMRAP:
6 Single-arm Devils press
8 Box-jumps
10 Pull-ups

Tisdag 4 november

A. Mobility

B. 2 rounds pf “Penthatlon”
120/60s

Clean
Longcycle press
Jerk
Half Snatch
Push Press

Onsdag 5 november

Team of 2 - 2 rounds

6 min of:
Ski Erg/10 Push-ups

2 min rest

6 min of:
Run/10 Renegade Rows

2 min rest

6 min of:
Rower/10 Wall-Balls

2 min rest

Torsdag 6 november

A.Waveloading E2M x 9 sets
5-4-3 reps
Box Cleans

B. E2M 10 min
3 Jerks

C. E3M x 5
5 Deadlifts
10 Seated DB Press

Fredag 7 november

A.E2M 12 min
6 Backsquats
3-4 workingsets med samma vikt.

B. 4 rounds of:
10 Deadlifts
15 Pull-ups
20 Airsquats
25 Hanging Leg raises

Lördag 8 november

Team of 2, split AH
AMRAP 50 min:
2000/1500m Row
100 Push-ups
200m Farmers Walk
100 DB Press