Pass vecka 20

Måndag 13 maj

A.E2M 10 min
5 Snatch
Floating, tänk TnG med bra startposition (olympiska lyft, ej metcon)
Hitta timing och rytm.

B. 3RM Jerk från rack
TC: 12 min

C. Backsquats
5@35%
5@35%
20@72%

Tisdag 14 maj

A. “Team of 2”
Buy in: 80 Plate Burpees

2 rounds of:
1000m Run or Ski/Rower (both at the same time)
40 Sit-ups - 1 athlete stands in a plank
80 Ring-Rows, split

Buy out: 400 Farmers Walk 2x16/24kg

Onsdag 15 maj

A.E4M x 4 set
3 Squat Cleans
6 TTB/HLR
12 Press behind neck (light weight)
3 Squat Cleans
Start at: 60% and end around 75%

B. Backsquats
5@35%
5@45%
20@75%

B. 5×5 Deadlifts 65-85%

Torsdag 16 maj

A.15 min of strength/Olympic lifting that you have missed from the week.

B1. 20-15-10-10-10 reps of:
DB Bench Press

B2: 5 sets of:
3-5 Strict Pull-ups

Fredag 17 maj

“Murph träning”

8 rounds of:
200m run
6 Pull-ups
8 Push-ups
20 Air-squats
8 Push-ups
6 Pull-ups

Total volume:
1600m and 384 reps