Vecka 17

Måndag

EMOM 8 min
3 Power clean + 2 Hang squat clean

”Helen”
3 Rounds for time (cap 16 min)
400m run
21 KB Swings
12 Pull-ups

Tisdag

EMOM 18 min
1) 20-30s Active hang
2) 5-15 Ring rows
3) 7 Arnold press

For time (Cap 5 min)
15-12-9
Chest to bar/Pull-ups
Shoulder to overhead

Onsdag

EMOM 24 min
1) 35s DB thrusters
2) 35s Double unders
3) 35s Jumping lunges
4) Rest

Torsdag

E2M 12 min
5 Toes to bar + 5 HSPU

EMOM 12 min
1) 12-15 Bar facing burpees
2) 12 Deadlifts

Fredag

In 6 min, find:
1 RM Power clean

Rest 2 min

EMOM 6 min
8-10 Power clean @50% of 1DRM

AMRAP 10 min
10-20-30…
KB Swings
1-2-3….
Ball over shoulder

Lördag

In teams of two

AMRAP 26 min, share anyhow
18 Thrusters
6 Rope climbs
22 Box jumps
400m run (both)

Söndag

6 min work on weakness

”Incredible Hulk”
AMRAP 20 min
5 Deadlifts
5 Hang power cleans
5 Front squats
5 Push press
5 Back squats

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