Pass vecka 8

Måndag 19 feb

A.E90s x 10 set
2 Snatch
4-6 set x 80-90%

B. E3M 9 min
5-4-3 Deadlifts
75-90%
2 Push Press + 2 Jerks

C. 30/15s x 3 set
Wall-walks
Strict Pull-ups
DB Step-ups
Sit-ups to hold

Tisdag 20 feb

600 m row/ski
40 air squats
20 burpees
6 bear complex w 2 DB

400 m row/ski
30 air squats
15 burpees
5 bear complex

200 m row/ski
20 air squats
10 burpees
4 bear complex

Amrap 50 DU
12 HSPU / HR push ups
10 WB

TC 30 min
Bear complex = 1 PC + 1 FS + 1 PP + 1 FS + 1 PP

Core
30 V-ups
30 situps
20 V-ups
20 situps
10 V-ups
10 situps

Onsdag 21 feb

A. 18 min of:
Warm up sets +
4 sets of: 70-80% 2 Cleans + 1 Front Squat + 2 Jerks

B. E3M 9 min
80-90% 5-4-3 Backsquats

C. 2 sets
8-10reps Seated DB Presses
DB Lateral raises
Seated Plate Front raises
DB Flyes

Torsdag 22 feb

A. “TNT”

For time:
30 snatches
30 Clean & Jerks
30 Thrusters
Weight: 30/40kg

B. 5 sets of:
8 Landmine Squats
8 Deficit DB RDLs
20 Back Extensions

Fredag 23 feb

3 workouts:
120/30s x 4 on/off
E2M 250/200m row
AMRAP Burpees over rower

120/30s x 4 on/off
250/200m Ski-Erg
AMRAP Wall-Balls

120/30s x 4 on/off
15/12 cal Bike
AMRAP Push-ups