Vecka 49

Måndag

”Jay”
AMRAP 20 min
22 Air squats
12 Hanging leg raises
9 Burpees

 

Tisdag

EMOM 7 min
1-3 Power clean

Every 90 sec for 12 min
a) Row
b) 16 DB Snatch + Plank/Wall walk/Handstand

 

Onsdag

AMQRAP 10 min
5 Pull-ups
5 Push-ups

For time (cap 9 min)
40-30-20 DU
40-30-20 Sit-ups
20-15-10 Slamball to shoulder

 

Torsdag

4-4-4-4-4 Back squats

AMRAP 12 min
30 DB Lunges
30 Ring rows
30 DB Hang snatches
30 Burpees

 

Fredag

3-3-2-2-1-1 Jerks

AMRAP 7 min
7 KB swings
7 Box jumps
*EMOM: 1 Devilspress