Pass vecka 9

Måndag 23 februari

A. E3M x 2
2x 1 Clean & 2 Jerks 75%

B.E2M x 2
1 Clean + 3 jerks 80%

C.E2M x 2
1 Clean + 2 Jerks 85%

20 min AMRAP:
5 Deadlifts, dött stopp. KVALITÉ
10 Frontsquats, double KB
5 Pull-ups
10 Push-ups
5 Pull-ups

Tisdag 24 februari

Mobility & Kettlebells

2 quality rounds of:
30 KB Snatch
30s KB Hollow Hold
30 KB Row
30s KB Plank Taps
30 KB Lateral step + clean
30s

Onsdag 25 februari

8 series: 4 min on/2 min off
1. 30 KB Swings -> Max meter cardiomachine
2. 30 KB Lunges -> Max meter cardiomachine
3. 30 Hanging leg raises -> Max meter cardiomachine
4. 30 Wall-Balls -> Max meter cardiomachine

5. 400/500m Cardio machine -> AMRAP KB Swings
6. 400/500m Cardio machine -> AMRAP KB Lunges
7. 400/500m Cardio machine -> AMRAP Hanging leg raises
8. 400/500m Cardio machine -> AMRAP Wall-Balls

Torsdag 26 februari

A.E90s x 7
1-2 Snatch eller 1 Clean & Jerk

B.EMOM 7 min
1 Clean & 1 Hang Clean
Build up to a max set.

C. Barbel Curls
3 sets, increasing weights

D. Lateral raises
3 sets, increasing weights

Fredag 27 februari

A.E2M 10 min

5 Frontsquats, 2s paus i botten. 50% av 1RM

B. E2M 10 min
4 Strict Pull-ups (excentriska PU de man inte klarar till 4)
6 Push-ups (eller fler)
12 Jump Squats

C. Alternate between:
10-20-30-40-50 Double-unders
50-40-30-20-10 KB Low Swings

Lördag 28 februari

Team of 2, YGIG
10x100m Ski sprints
10x10m Walking Lunges, 2x12/20kg
10x10 TTB/Hanging Leg Raises
10x10 Step-ups, 1x12/20kg
10x10 Burpees
Sedan hela vägen tillbaka.
Burpees körs endast en gång