Måndag

E2M for 18 min
1-2 sets of the following complex:
1 Squat clean
1 Front squat
1 Hang squat clean
1 Split jerk

21-15-9 (Cap 6 min)
Toes to bar
Target burpee
DB Shoulder to overhead

Tisdag

In teams of two, do every other round. Rest 2 min between AMRAPs
AMRAP 7 min
40 Double unders
4 Devil press
8 Burpee over DB

AMRAP 7 min
3 DB Burpee
6 DB Thrusters
9 Pull-ups

AMRAP 7 min
10 Jumping squats
20 DB Snatch

Onsdag

EMOM 12 min
1) 3-5 R-MU/Bar-MU/CTB
2) 4-8 Split squats R-leg
3) 4-8 Split squats L-leg

”Blind Fury”*
AMRAP 12 min
12 KB Snatch
12 Burpee box jump over
12 Goblet squats
*Only the coach sees the clock

Torsdag

EMOM 14 min
1) 2-8 Strict HSPU
2) 5 Deadlift

AMRAP 10 min
60 Double unders
6 Ball over shoulder

Fredag

In 10 min, do 5-7 rounds of:
4-8 Pull-ups + 4 Power snatch
Each round should be as fast as possible

AMRAP 15 min
200m run
10 Hang power clean
10 Back squats

Lördag

In teams of two
AMRAP 24 min (Sync anyhow)
2 rounds of:
”Barbara”
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air squats

then,
”DB Grace”
30 DB Clean and jerk

then,
1 round of
”Sync DB Nancy”
400m run
15 Sync DB Overhead/Front squats

Söndag

6 min work on weakness

AMRAP 20 min
20 DB Snatch
20 DB Overhead lunges
20 HSPU