Vecka 3

Måndag  15:e

00:00-08:00
6-10 sets of 2 power cleans

08:00-16:00
6-10 sets of 2 squat cleans

AMRAP 10 min
6 Pull-ups
9 Toes to bar
12 Air squats/pistols
*3 slamball over shoulder every min (starting at 00:00)

Tisdag 16:e

EMOM 12 min
O: 4-8 Strict HSPU
E: 10-30 sec L-sit

Atletserien Januari: Team
21-21-15-15-9-9
Bar facing burpees over bar
Shoulder to overhead (50/35kg)

Onsdag 17:e

In 12 min
6 sets of 5 Front squats

”Old Pike Games double couplet” (cap 15 min)
15-12-9
Hang cleans (50/35kg)
Pull-ups
12-9-6
Hang snatch
Toes to bar

Torsdag 18:e

Every 3 min for 12 min
1 set of unbroken Kettlebell snatch (1 hand swap)

Rest 3 min

AMRAP 9 min
9 Box jumps
5 DB push press
1 Rope climb

Rest 2 min

AMRAP 6 min
5 DB burpees
8 DB lunges

Fredag 19:e

In 16 min
4 sets of 2-3 Snatch
4 sets of 4 Snatch deadlift

Fran
21-15-9
Thrusters (42,5/30kg)
Pull-ups

Söndag 21:a

EMOM 12 min
Head/Handstand against the wall

AMRAP 10 min
5 Ring row/Pull-ups
9 Shoulder to overhead
13 Air squats