Måndag 15:e
Warm up 10 min
EMOM 9 min:
3 Hang snatch (without droping the bar)
25 RFT:
1 Snatch
3 Pull-ups
5 Push-ups
Tisdag 16:e
Warm up 10 min
3 RFT:
21 Deadlift
6 barfacing burpees over bar
18 Front squat
6 barfacing burpees over bar
15 Clean
6 barfacing burpees over bar
12 Shoulder to OH
6 barfacing burpees over bar
9 Thruster
Rest 2 min
After the last 2 min rest, row 500m for time.
Onsdag 17:e
Warm up 10 min
EMOM 8 min:
1 Clean and 2 jerk
Dead hang for time,
when you drop:
12 min AMRAP
25 DU
5 HSPU
At 12:00
Dead hang for time
(Record both time for dead hang before and after and reps in the AMRAP)
Torsdag 18:e
Warm up 10 min
EMOM 9 min:
2 high pull-ups
(Try to get as high as possible, bellybutton is your goal)
5 rounds in teams of 2:
1 min row first person
30 sec change
1min row 2nd person
30 sec change
At 15:00:
Perform 30 clean and jerks together (either share barbell or use two if you’re male/female eg)
Fredag 19:e
Warm up 10 min
EMOM 9 min:
3 High hang snatch (Use a light weight and focus in depth)
Metcon
50 DU, then
15-10-6-10-15
Squat box jumps (squat down under parallel before jumping onto the box)
Ring dips
50 DU