Måndag 2 november
A. EMOM 10 min
1 Clean & Jerk 85% av 1RM
B. 8 min EMOM
M1: 4 Jerks Tng
M2: 10 Pullups
C. 8 min EMOM
M1: 8 Thrusters
M2: Toes thru rings /HLR/Ring-Rows
Tisdag 3 november
Inget pass denna dag
Onsdag 4 november
2 rounds. 1 min rest between stations.
4 min Ski-Erg
4 min AMRAP of Cindy* rounds
4 min Rower
4 min AMRAP of “Det vi älskar mest”** rounds
*5 Pullups, 10 Pushups, 15 Squats
**Wall-Balls och Burpees, 2-4-6-8-10 etc reps
Torsdag och fredag 5-6 november
A. Increase weights:
1 Clean + 1 Hang Clean + 5 Jerks + 1 Front Squats
1 Clean + 1 Hang Clean + 4 Jerks + 1 Front Squats
1 Clean + 1 Hang Clean + 3 Jerks + 1 Front Squats
1 Clean + 1 Hang Clean + 2 Jerks + 1 Front Squats
1 Clean + 1 Hang Clean + 1 Jerk + 1 Front Squats
B. E3M x 5 set
6 Backsquats. Tempo: 50X0
2-4 Strict Pull-ups + 3-5s paus på alla reps
B. E3M x 5 set
6 Deficit Deadlifts. Tempo: 51X0
10-10-5-5-5+ Bench Press eller Stå Press med stång
Paus halvägs upp på 5:orna
Lördag 7 november
Team of 2, split AH:
5 min Ski
5 min DB Snatch
5 min Box step overs
5 min Farmers Walk
5 min Rower
5 min DB Clean
5 min Walking Lunges
5 min Frontrack Walk
