Måndag 18:e

Warm up 10 min

6 min to work up to todays heavy squat snatch
At 6:00:
EMOM for 10 min:
2 squat snatch

In teams of two:
10 min to work on hips to bar (muscle-up progression)

At 10 min:
7 min AMRAP
7 ring dips
7 T2b
7 box jumps

Styrkelyft 18.00

1. Uppvärmning, plankor
2. Upptrappning till dagens 1RM
3. Pausböj 3sek paus i botten, 5×5
4. Utfall med stång bakåt, jobba 8 reps per ben 4set

Tisdag 19:e

Warm up 10 min

In 10 min:
Build up to 3 sets of 3 deadlifts with a 3 sec pause 1 cm above the ground

EMOM 8 min
5 strict pull-ups
20 sec push-up position hold

12 min AMRAP
1 KB Snatch
1 Wall ball shots
(reps increase by one for each round)

Onsdag 20:e

Warm up 10 min

In 10 min:
Build up to todays max in hang squat clean and power jerk

EMOM 10 min:
One set of skin the cat/back lever with support/kipping pull-ups

In teams of two:
18-15-12-9
Squat clean
Ring dips

Weightlifting

1. Warm up
2. Build up to a medium heavy hang snatch
3. Build up to today’s max snatch
4. EMOM 9 min: 3 snatch pulls

Torsdag 21:a

Warm up 10 min

EMOM for 10 min:
Odd: 5 Squats
Even: 30-45 sec active hanging

AMRAP 12 min
30 DU
10 Wall ball lunges
5 Pull-ups

At 14 min, in teams of two:
3 min max reps thrusters

Weightlifting

1. Warm up
2. Build up to a medium heavy clean into jerk from the front squat
3. Build up to todays max in 3 consecutive clean and jerk singles
4. 6 x 3 Paused front squats

Fredag 22:a

Warm up 10 min

In 10 min:
Build up to today’s max hang squat snatch

EMOM 25 min:
Min 1: Max L-sit
Min 2: Max freestanding/wallsupported headstand/handstand
Min 3: Max DU
Min 4: Max t2b
Min 5: Rest