Vecka 5

Monday

EMOM 10 min
1 Snatch + 1 Hang snatch

4x AMRAP 2 min, 2 min rest
45 Double-unders
15 Plate ground to overhead
Remaning time: Burpees to plate

 

Tuesday

AMQRAP 12 min
1 Clean + 6 Front squats

AMRAP 12 min*
10 1xDB Box step-ups
10 Push-ups
*EMOM = 2 Ball over shoulder

 

Wednesday

Teams of two, 30 sec on, 30 sec off

AMRAP 25 min
40 KB Swings
60 Jumping lunges
40 KB Snatches
60 Pull-ups

 

Thursday

EMOM 18 min
1) 4-8 Hang power cleans
2) 30 sec Hand plank
3) 3-4 Windmill/side

For time (Cap 6 min)
21-15-9
Handstand push-ups
Box jumps

 

Friday

AMRAP 7 min*
8/10 cal row
5 Toes to bar

AMRAP 7 min*
6/8 cal Echo bike
8 Deadlifts

AMRAP 7 min*
6 2xDB Thrusters
12 Jump over DB

*Rest 2 min between workouts

 

Saturday + Sunday

Check Team + Weekend WOD