Pass vecka 7

Måndag 10 februari

A.Team of 3

For Time:

10 Rounds
Partner A - 3 Power Cleans 135/95 lbs
Partner B - 3 Front Squats 135/95 lbs
Partner C - 3 Jerks 135/95 lbs

then
30 Synchro Bar Facing Burpees (2 work/1 rest)

10 Rounds
Partner C - 3 Power Cleans
Partner A - 3 Front Squats
Partner B - 3 Jerks

then
30 Synchro Bar Facing Burpees (2 work/1 rest)

10 Rounds
Partner B - 3 Power Cleans
Partner C - 3 Front Squats
Partner A - 3 Jerks

then
30 Synchro Bar Facing Burpees (2 work/1 rest)

Time Cap is 30 minutes.

FLOW: Partner A performs 3 Power Cleans, then Partner B performs 3 Front Squats and for last Partner C perform 3 Jerks. When you finish 10 rounds, 2 of them start with Synchro Bar Facing Burpees until 30 reps are complited. In synchronized burpees Partner A,B and C can switch as they please.

Tisdag 11 februari

A.Längre mobilitetsträning

B. Styrka fokus på:
OHS med smalare grepp
1-leg KB RDL
Säte och höfter
Underben

Onsdag 12 februari

A. For time:
10 KB lateral pulls in Plank
5 Pull-ups
20 One leg V-ups
10 Pull-ups
30 Sit-ups
15 Pull-ups
30 Sit-ups
10 Pull-ups
20 One leg V-ups
5 Pull-ups
10 KB lateral pulls in Plank

B. Team of 2
3 set AMRAPs á 6 min/2 min Rest

Rower/Wall-Balls
Ski-Erg/Pushups
Run/DB Snatch

B. Finisher

Torsdag 13 februari

A. Power Cleans 5 sets 2-3 reps @70-80%

B. Back Squats 1 set 10 reps @70%
8 sets 2 reps @70%

C. Pushpresses Max reps @70%

Fredag 14 februari

A.Valfri styrke/olympisk del.

B. For time:
50 Burpees
40 Goblet Squats 24/16kg
30 Push-ups
20 Ground to overhead 20/15kg
10 Wall-Walks
20 GTOH
30 Push-ups
40 Goblet Squats
50 Burpees

Lördag 15 februari

A.E90s x 7 set
5 Deadlifts, jobba upp vikterna mot tunga set

B. 2x 60&60s On/off per station
Pull-ups
Walking-Lunges
Ski-Erg
Kneeling Wood Chopper