Måndag

AMRAP 6 min
5 Fatbar deadlift
40 Double unders

Rest 2 min

AMRAP 6 min
1 Rope climb
12 DB Snatch

Rest 2 min

AMRAP 6 min
5 1-arm DB/KB Overhead squats
10 Burpees

Tisdag

EMOM 16 min
1) 4 Front squats
2) 8 Strict 2xDB press

AMRAP 7 min
10 Front rack lunges
15 KB Swing

Onsdag

In teams of two
For time (Cap 25 min)
600m run (both)
70 DB Power clean and jerk
70 Toes to bar
50 DB Power clean and jerk
50 Pull-ups
30 DB Power clean and jerk
30 Chest to bar
600m run (both)

Torsdag

In 11 min, do 4-7 sets of:
30s Bearhug hold + 6-12 HSPU

6 Rounds for time (Cap 13 min)
20 Wallballs
10 Box jump over
5 Ball over shoulder

Fredag

EMOM 8 min
2 Power snatch + 2 Hang snatch

3x AMRAP 4 min
6 2xDB Snatch
8 Target burpees
10 2xDB Shoulder to overhead

Lördag

Inget ledarlett pass idag, vi arrangerar Uppsala Throw Up istället. Vill du träna ändå har vi planerat detta:

In teams of two
AMRAP 24 min
Buy in: 32m HSW/Skottkärra
200 DU
30 HSPU
40 Toes to bar
50 DB Thrusters
60 DB Deadlifts
70 KB High swing

Söndag

Vi arrangerar Uppsala Throw Up och erbjuder inga pass denna dag. Kom gärna och hejja!