Pass vecka 20

Måndag 16 maj

A.Test: Squat Clean

B.Teknik:
5x5m Broad jumps

B. 12 min AMRAP of:
2-4-6-8-10 o.s.v.
Pull-ups
Backsquats 60% av 1RM

Tisdag 17 maj

A. 10 min of:
The kettlebell Big Bear Complex

B. 5x 60/30
5 Burpees + Box-jumps
5 Burpees + 1-arm Press
5 Burpees + Ski
5 Burpees + Ball over shoulders

Onsdag 18 maj
A. Team of 2. YGIG
6 whole rounds each of
3 Power Clean
6 Box-jumps
9 Wall-balls

B. Team of 2. YGIG
6 whole rounds each of:
3 Frontsquats, 50-60-70% (4 set)
9/9 One-arm KB Snatch
12 Ring-Rows

Torsdag 18 maj

A.5 set av:
2-4 Deadlift
8-12 Push-ups

B. AMRAP 12 min of:
2 Strict Pull-ups + 2 TTB/HLR
2 DB Thrusters (hantlar eller KB)
2 Strict Pull-ups + 2 TTB/HLR
4 DB Thrusters (hantlar eller KB)
2 Strict Pull-ups + 2 TTB/HLR
6 DB Thrusters (hantlar eller KB)
2 Strict Pull-ups + 2 TTB/HLR
8 DB Thrusters (hantlar eller KB)
Lägg på 2 reps på thrusters varje varv.

Fredag 19 maj

A.Team of 2.
15 min AMRAP, split reps:
20 Ring-Rows
20 DB-Snatch
20 DB Step over Box

Vila 5 min

B. Team of 2.
15 min AMRAP, split reps:
10 Pull-ups
15 Push-ups
20 KB-Swings (high)