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