Måndag 12:e
Warm up 10 min
In 15 min
Build to todays max power clean, empty the bar and build to todays max full clean
6 min AMRAP
5 pull-ups
10 push-ups
15 air squats
At 6:30
6 min AMRAP
12 deadlift
9 hang power clean
6 push jerk
Styrkelyft, bänkpress
- Uppvärmning
- Upptrappning till dagens 1RM
- Arbetsset
- Avslut
Tisdag 13:e
Warm up 10 min
In 8 min
Perform as many strict ring row/pull-ups/weighed pull-ups as possible in max 6 sets
In teams of two, 4 RFT each of:
15 burpee box jump overs
12 front squat (light)
9 HSPU
Weightlifting
- Warm up
- Clean + floating clean + push jerk
- Build up to your daily max clean and jerk
- 4×4 Jerk drive
Onsdag 14:e
Warm up 10 min
In 15 min
4-8 sets of 40 m prowler pushes with increasing weight if possible
14 min AMRAP
20 DU
15 box jumps
10 Wall balls
5 push-ups
Styrkelyft, marklyft
- Uppvärmning
- Upptrappning till dagens 1RM
- Arbetsset
- Avslut
Torsdag 15:e
Warm up 10 min
Every four or five min (your choice) for 20 min
400 m run
7 min AMRAP
Push-ups OR pull-ups OR 5 push-ups and 5 pull-ups
Weightlifting
- Warm up
- Power snatch without body contact
- Build up to your daily max snatch
- 4×4 Overhead squat
Gymnastik
- Uppvärmning
- Gymnastik
- Styrka
- Avslut
Fredag 16:e
Warm up 10 min
In 15 min
Build up to your daily max in 10 unbroken deadlifts
”11.6”
7 min AMRAP
3-6-9-12…
Thruster
Pull-up/chest to bar