Vecka 16

Måndag

”Garry Purdman”
In teams of two, share anyhow
AMRAP 31 min
31 reps of every movement:
Burpees
Double unders
Deadlifts
Push-ups
Box jump
Hang power clean
Air squats
KB High swing
Sit-ups
Wallballs

Tisdag

EMOM 12 min
1) 6-12 Pistols
2) 6-12 V-ups

AMRAP 12 min
3-6-9….
Toes to bar
Clean and jerk
Front squats

Onsdag

EMOM for 6 min
6 Deadlifts

”Vanheim gone bad”
3 Rounds for total reps:
1 minute Thrusters
1 minute DB snatch
1 minute Box jump over
1 minute 2xDB Shoulder to overhead
1 minute Burpee to plate
1 minute Rest

Torsdag

EMOM 6 min
10 Power snatch

Rest 3 min

AMRAP 6 min
50 Double unders
5 HSPU

Rest 3 min

EMOM  6 min
5 Power snatch

Fredag

AMRAP 45 min
Buy in: 1 mile run

Then,
10 Ground to overhead with plate
15 Sit-ups
20 DB/KB snatch
25 Air squats
200m run with plate

Lördag

In teams of two
AMRAP 10 min
20 Sync DB lunges
20 HSPU
20 Toes to bar

Rest 4 min

AMRAP 10 min
20 Sync DB clean and jerk
20 Burpee box jump
20 Chest to bar/Pull-ups

Söndag

6 min work on weakness

AMRAP 22 min
200m run
20 Shoulder to overhead
20 Lateral burpees over object
20 KB Swings

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