Vecka 12

Måndag

”Nate”
AMRAP 20 min
2 Ring/strict pull-ups
4 Push-ups / HSPU
8 KB swings

 

Tisdag

5-4-3-2-1 Front squat

AMRAP 10 min
10 DB Box step over
15 Power clean

 

Onsdag

AMQRAP 10 min
5 Push-up/HSPU
8 Box step downs/Pistols

AMRAP 8 min
12 Sit-ups/Hanging leg raises
12 DB Hang snatch

 

Torsdag

3-3-3 Press
3-3-3 Push press
3-3-3 Jerk

AMRAP 6 min
2-4-6-8… Target burpees
4-8-12-16… DB Lunges

 

Fredag

In 15 min
Prepare for the Open

Open 21.3 Scaled or Rx