Pass vecka 38

Måndag 15 september

A.Build up weights . From warm-up to a 6 reps with max weight (3 reps/arm)
20-18-16-14-12-10-8-6 reps
Alternating DB Snatch
Ring-Rows -> Pull-ups/Jumping Pull-ups (kipping style)
60s Rest

B.E2M 16 min
Min 0-4-8-10 3 Power Cleans
Min: 2-6-10-14: 1 Power Clean + 2-3 Jerks

70-80% av 1RM.
3 uppvärmnings set först

C. EMOM 16 min
1. Ski-Erg 12/9 cal
2: 10 DB/KB Front Squats
3-4: 1 “Cindy” round (Max 75s)

Tisdag 16 september
Mobility & Kettlebells

Onsdag 10 september

4 rounds of:
400/500m Ski-Erg
15 DB Thrusters
15 D-Ball over shoulder
400/500m Rower
Farmers Walk around the box

Torsdag 17 september

A. E2M 10 min
3-5 Box Cleans

B. E2M 8 min:
2 Push Press
3 Jerks

C. 12 min of:
Build up a heavy set of 3 Clean Deadlifts

Fredag 18 september

5 sets of:
7 rounds of Bearcomplex” *
400m Run/Ski

2 min rest

Lördag 19 september
TBA