Vecka 9

Måndag

3-3-2-2-1-1-1 Clean

For time (cap 5 min)
21-15-9
DB Hang snatches
Burpee box ups

 

Tisdag

3-3-3-3-3 Front squats

AMRAP 8 min
2-4-6-8…
Pull-ups
Push-ups
One legged squat (reps per leg)

 

Onsdag

Every 3 min for 24 min
a) AMRAP 2 min
Max cal row
Buy-in: 8-16 Burpees over rower

b) AMRAP 2 min
Max Double-unders
Buy-in: 16-24 Wallballs

 

Torsdag

AMQRAP 8 min
3-8 HSPU or 20-30 sec handstand

AMRAP 11 min
8 Devils press
16 Hanging leg raises
24 DB lunges

 

Fredag

In 15 min
Prepare for the Open

Open 22.2 Scaled or Rx