Pass vecka 27

Måndag 1 juli

A. E2M 10 min of a Clean complex:
1 Clean Deadlift to 1” off the floor + 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Squat Clean
70-85%

B. 90/90s on/off x 5 sets
2 Push Press + 1 Jerks
5 Strict Pull-ups
Ski-Erg, moderate pace

C. 3 sets of:
20s Hollow Hold
20s Arch Hold
10-15 DB Curls
10 -15 Triceps extension (banded/stick)

Onsdag 3 juli

A.E90s x 5 set
2 alternativ:
5 Hantel Clusters
Eller:
1 Power Snatch
1 Snatch
70-85%

C.5 rounds of:
50 Double-unders/100 Single-unders
20 TTB/HLR
10 Frontsquats

Torsdag 4 juli

A.Bench Press
In as few sets as possible, accumulate 40 Bench Press at 75-80+%.

*Score weight and sets.'

B.Deadlift
In as few sets as possible, accumulate 20 Deadlifts at 60-70+%.

*Score weight and sets.'

C. 15 min of quality:
5/5 Single-arm KB Sit-up
10 KB Cruch Grip Biceps Curl
10/10 Bottom up KB Press
250m Row

Fredag 5 juli

“Push-up Nicole”
AMRAP 20 min of:
AMRAP Push-ups
300/400m Ski-Erg