Pass vecka 13

Måndag 27 mars

A.E2M 10 min
1 Squat Clean + 1 Hang Squat Clean + 5 PushPress TnG. Ca 60% av 1RM C&J
5-7 Strict Pull-ups

B. For quality:
25 Frontsquats. Ca 60% av 1RM Frontsquat
Vid varje paus utför:
10 RDL
10 Snatch Grip Press

Sikta på att ligga runt 4-6 reps i frontsquats.
Räkna med att du behöver vila mellan varje runda.

C. For quality:
10 Hanging Leg Raises
80 One-arm DB/KB Row
10 Hanging Leg Raises
80 One-arm DB/KB Press in split pos.
10 Hanging Leg Raises
40 DB Step-ups

Tisdag 28 mars

50 Burpees
40 Goblet Squats 16/24kg
30 push-ups
20 Plate GTOH 15/20kg
10 Wall-Walks
20 Plate GTOH 15/20kg
30 Push-ups
40 Plate GTOH 15/20kg
50 Burpees

B. Cardiomachines

Onsdag 29 mars

A.12 min EMOM
1. 12-16Bulgarian Split Squats, 2 KB
2. 30-40s Triceps push-downs
3. 10-16 Single leg V-ups
4. Floor Press, 2 KB

B. Team of 2. TC: 25 min
3 rounds (share anyhow)
26 Wall-Balls
16 TTB/HLR

20 rounds Box complex:
2 Boxjumps
2 Boxjumps over
2 Burpee Boxjump over

3 rounds (share anyhow)
10 Clusters
50 Double-unders/100 Single-unders

Torsdag 30 mars

A.E3M 15 min
8-10 reps Bench Press. 60-70% av 1RM.
5 reps Deadlift. Excentriskt arbete. 60-70% av 1RM.

B. 4 sets of:
3 min AMRAP:
12 KB High swings
6/6 KB Snatch
AMRAP KB Longcycle Press, RA

1 min rest between rounds.

Fredag 31 mars

A. EMOM 16 min (Mikkos Triangle)
M1: 30s Row
M2: 30s Ski
M3: 30s Bike
M4: Rest

Score: Cals.

B. For time:
40 Pull-ups
60 Push-ups
80 Squats
100 Sit-ups
80 Squats
60 Push-ups
40 Pull-ups

Lördag 1 april
1000 burpees for time