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)