Måndag

E2M 12 min
30-50 Double unders
1 Power clean + 1 Squat clean

EMOM 12 min
1) 35s Clean and jerk
2) 35s Wallballs

Tisdag

In teams of two
AMRAP 12 min
40 KB Swing
30 cal Echobike
20 Sync Air squats

Rest 3 min

AMRAP 12 min
40 Box jump
30 HSPU
20 Sync Sit-ups

Onsdag

EMOM 18 min
1) 5 DB Curls
2) 4-6 Pistols
3) 10/8 Cal row sprint

For time (Cap 6 min)
12-9-6-9-12
Deadlifts
Burpee over bar

Torsdag

EMOM for 10 min
1) 3 Squat/power snatch
2) 30s Hollow hold/rocks

00:00-06:00*
36 2xDB Clean and jerk (heavy)
*EMOM 6 Chest to bar/pull-ups

06:00-08:00
Rest

08:00-14:00
36 1xDB Snatch (heavier)
*EMOM 6 Toes to bar

Fredag

Work on a weakness for 6 min
Focus: Strength

AMRAP 22 min
12 Regional DB Lunges (1 OH, 1 FR)
6 Ball over shoulder
12 DB Squats
6 Devilspress

Lördag

In teams of two
AMRAP 26 min
50-40-30-20-10
Wallball
Burpee over KB
(share anyhow)
Then,
21-15-9
Sync KB swings
Sync Goblet squats
Then,
10-20-30-40-50
Double under (each)
DB Deadlift (share anyhow)

Söndag

EMOM 6 min
2 Power clean

AMRAP 18 min
40 Bar facing burpee
30 Clean and jerk
30 Bar facing burpee
30 Clean and jerk (heavier)
20 Bar facing burpee
30 Clean and jerk (heavier)
10 Bar facing burpee
AMRAP Clean and jerk (heavier)