Vecka 29

Måndag

4 Rounds: AMRAP 60 sec, 60 sec rest
Power snatch*
*Increase weight each round.

AMRAP 16 min
600m run
10 Toes to bar
10 1-arm DB Hang clean and jerk
400m run
12 Toes to bar
12 1-arm DB Hang clean and jerk
200m run
14 Toes to bar
14 1-arm DB Hang clean and jerk

Tisdag

EMOM 15 min
1) 5 Ball over shoulder
2) 5-8 DB/KB Overhead squats L-arm
3) 5-8 DB/KB Overhead squats R-arm

5 Rounds of
AMRAP 60 sec, 30 sec rest
4 DB Double clean and jerk
4 DB Front squats

Onsdag

In 12 min, 6-8 sets of:
15 Sit ups + 5-10 Pull ups

AMRAP 11 min
40 Double unders
16 DB box step over
8 HSPU

Torsdag

In teams of two, share anyhow
For time: (Cap 25 min)
200 Thrusters 15/20kg
100 Box jump over
100 Toes to bar
100 Push press (2xDB or 35/50kg)
100 Double unders (each)

Fredag

E2M for 12 min
10 Deadlifts + 30m Ball carry

AMRAP 5 min
1-2-3-4…
Power clean
Burpee over bar

Rest 2 min

AMRAP 5 min
1-2-3-4…
Burpee over bar
Power clean

Lördag

In teams of two
AMRAP 26 min
10 Rounds of (5 rounds each)
5 DB Clusters
5 Bar MU/Chest to bar/Pull ups
then,
8 Rounds of (4 rounds each)
60 Double unders
8 DB Burpee
10 HSPU
then,
6 Rounds of (3 rounds each)
4 Double DB Snatch
8 DB Squats

Söndag

For time (Cap 30 min)
”Nancy”
5 Rounds of
400m run
15 Overhead squats
then,
10 Rounds of
10 Burpee
3 MU/Bar MU/6 Chest to bar
then,
”Isabel”
30 Snatches

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