Pass vecka 5

Måndag 26 januari

A.E2M x 5
1 Clean + 3 jerks, 3 set 75%
1 Clean + 2 Jerks, 2 set 80%

B.E2M x 5
2 Cleans + 2 Frontsquats, 3 set 75%
1 Clean + 1 Hang Clean + 2 Frontsquats 80%

C. 5 set, 2 min arbete/1 min vila
Deadlift 5-4-3-3-3 reps
Lunges 14 reps, 3 viktade och minst 2 tunga set
Kipping Pull-ups resterande tid

Tisdag 27 januari

A.Mobility

B. 3 sets of:
20 KB Snatch RA
60s rest
20 KB Snatch LA
60s rest
10 Hevy Goblet Squats
60s rest

Onsdag 28 januari

10 rounds of:
3 min Ski/Rower
2 min of a station:

Farmers Walk, Plate Burpees,
Wall-balls, Step-overs,
TTB/HLR, Push-ups
Jägarvila, K2E in plank,
DB Snatch, Ring-Rows,

Torsdag 29 januari

A. E2M x 6
Välj mellan:
Snatch från lådor, 4-3-2 reps, 2 varv
Cleans & Jerk från lådor, 2+2, 2+1, 1+1 reps, 2 varv

B.EMOM 10 min
1 Clean
1 Hang Clean
75-78%

C.2 sets of:
Press AMRAP 80%

D. 2-3 sets of:
8/8 Reverse Step-ups
5/5 1-leg RDL

Fredag 30 januari

A.E2M 10 min
Frontsquats
65% x 5, 70% x 4, 75% x 3, 80% x 2, 80% x AMRAP

B. EMOM 20 min
Min 1: Strict Pull-ups 4-6 reps, AMRAP på sista 2 set
Min 2: Double-unders
Min 3: 20-30s Hollow Hold + 20-30s Arch Hold
Min 4: Rest

Lördag 31 januari

Team of 3:
1500m Ski-Erg
90 Plate Overhead Squats
30 Box-jump overs, higher than normal
1500m Rower
90 Walking Lunges, 1db overhead
30 Box-jump overs, higher than normal
100 Push-ups, 2 at the same time
30 Box-jump overs, higher than normal