Måndag 29:e

Warm up 10 min

Every 2 min for 10 min
5 Front squats

12 min AMRAP
Buyin: 50 HSPU
15 OH squat
15 pull-ups

Styrkelyft, knäböj

1. Uppvärmning
2. Upptrappning till dagens 1RM
3. Arbetsset

Tisdag 30:e

Warm up 10 min

E3M for 15 min
6 pull-ups kip/pull-ups/chest to bar
9 toes to bar
12 air squats/goblet squats/pistols

21-15-9
HSPU
Squat clean
then,
30 burpees over bar

Weightlifting

1. Warm up
2. Power clean + drop split jerk
3. Build up to todays max clean and jerk
4. 4×4 Front squats

Onsdag 31:a

Warm up 10 min

EMOM 10 min
3 tng snatches

”13.4”
7 min AMRAP
3-6-9-12…
Clean and jerk
Toes to bar

Styrkelyft, bänkpress

1. Uppvärmning
2. Upptrappning till dagens 1RM
3. Arbetsset

Torsdag 1:a

Warm up 10 min

EMOM 10 min
4-8 strict ring row/pull-ups/chest to bar

8 min AMRAP
10 Hang clean
10 Burpee boxjumps

At 8:00:
2 min AMRAP
Thrusters (use a low weight you can keep a high pace with)

Weightlifting

1. Warm up
2. High hang snatch
3. Build up to today’s max snatch
4. 4×3 floating snatch pulls

Fredag 2:a

Warm up 10 min

In 14 min
8 sets of 4 front squats
(Use the first three sets as warm-up)

21-15-9
Pull-ups
Box jumps
Double-unders (x3)