Vecka 16

Tisdag kl 19.00-20.00

EMOM 4 min: 
Power clean+squat clean

4 min: 
Power clean+ squat clean+ push jerk

4 min: 
Power clean+ squat clean+ push jerk+ split jerk

AMRAP 3 min x3 (vila 1 min mellan)
5 Front squat
8 Sumo deadlift high pull
10 Situps
10 Burpees over bar

Onsdag kl 18.00-19.00

EMOM 10min
3 Backsquats

For Time
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings 24/16kg
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

Torsdag 18.00-19.00

EMOM 5 min: 3 hangsnatch
EMOM 5 min: 3 Power snatch
EMOM 5 min: 3 OHS

Parwodintervaller 3 varv var av:

150 m Rodd
15 WB-Cluster
10 KTE
5 BurpeeBoxjumpover
150 m Rodd

Fredag 16.00-17.00

10 min EMOM
3 Deadlift

12 min AMRAP
10 Utfall 30/20 kg
10 Burpees over bar
10 Knees to elbow
10 Snatch 30/20 kg

 

Henrik LundholmComment