Vecka 5

Monday

EMOM 10 min
2 Power snatch

3 Rounds
AMRAP 2 min
30 Double-unders
15 Plate/DB ground to overhead
Max Burpees to plate
Rest 2 min

 

Tuesday

5-5-5-5-5 Front squats

AMRAP 10 min*
10 DB Box step-ups
10 Push-ups
*EMOM: 2 Ball over shoulder

 

Wednesday

AMRAP 20 min
400-500m Row
40 DB Lunges
30 DB Snatches
20 Jumping pull-ups

 

Thursday

EMOM 14 min
a) 4-8 Handstand push-ups
b) 5-15 Toes to rings

For time (Cap 6 min)
21-15-9
Hang power cleans
Box jumps

 

Friday

3-3-3-3 Deadlifts

AMRAP 14 min
5 Pull-ups
8 Deadlifts
13 Burpees over bar
rest 1 min