Vecka 21

Måndag 19.00-20.00

Backsquat 4x4

OTM 30 min:
1. 8-15 WB
2. 5-8 Pullups
3. 5 Powerclean
4. 8 Burpees
5. Utfallgång
6. 8-15 Pushups

Tisdag kl 19.00-20.00

EMOM 10 min
1 Power clean
1 Front squat
1 Push jerk

12 min AMRAP
18 Goblet squat 16/12 kg
15 Deadlift 50/35 kg
12 Box stepup 16/12 kg KB
9 Pullups

Onsdag 18.00-19.00

EMOM 12min;
1 Hang Power Clean
1 Hang Squat Clean

AMRAP 10min;
2 Hang Power Clean (HPC) 35/35
2 Burpees
4 HPC
4 Burpees
6 HPC
6 Burpees

8-8-10-10 osv.. Så långt man hinner på 10 min

Fredag kl 16.00-17.00

EMOM 16 min: 
5 Deadlift
5 Benchpress
5-8 Knees to elbows

3 RFT: 
600 m löpning
15 KB swing
10 Pushups
5 Target burpees