Vecka 8

Måndag

In 12 min, 6 set of:
1 Squat clean + 3 Thrusters

AMRAP 12 min
30 DU
3-6-9…
Power clean

Tisdag

In teams of 2:
AMRAP 25 min, share anyhow
50 DB Box step overs
60 Toes to bar
70 Wallballs
80 DB Snatch

Onsdag

EMOM 16 min
A) 10 alt DB/KB See saw press
B) 5 Bar MU/Chest to bar/Pull-ups

AMRAP 8 min
8 KB Snatch
4 HSPU
8 1-arm KB Clean and jerk
4 HSPU

Torsdag

EMOM 10 min
A) 30s Handstand
B) 30s Flutterkicks/Hollow hold

AMRAP 14 min
5-10-15-20…
Toes to bar
10-20-30-40…
KB Swing
5-10-15-20…
Burpee to plate

Fredag

EMOM 6 min
1 Rope climb + 5 Ring dips
or
5 Ring dips + 1 Rope climb

AMRAP 18 min
30-20-10
DB Deadlifts
Burpee box over
Remaining time:
3 RM Front squat

OR Open 19.1

Lördag

In teams of 2:
10 min to find max of the following complex:
1 Hang clean + 1 Front squat

Rest 3 min

AMRAP 15 min, share anyhow
20 Pull-ups
40 Box jumps
20 Toes to bar
80 Double unders

Söndag

6 min work on weakness

AMRAP 20 min
10 Thrusters
20 Pull-ups
10 Power snatch
20 Toes to bar

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