Pass vecka 9

Måndag 24 feb

A. E3M x 5
6-8 BänkPress eller Press
1 Clean + 1 Hang Clean + 1 Front Squat

Ca 3-4 set med samma vikt.

B. E2M 10 min
1 Clean
2 Jerks
1 Front Squat

C. 10 min EMOM
1. 10 Overhead Squats (lätt vikt)
2. 4-8 Pull-ups

Tisdag 25 feb

A.EMOM 16 min
1. 8-10 Sealrow, wide grip
2. 30s Hollow Hold
3. 60s FR Walk, 2 KB
4. Rest

Onsdag 26 feb

A. warm up, 2 rounds
400/500m Cardio
20 Walking Lunges
10 KB Deadlifts
20 Jumping Jax
10 Wall-Ball Thrusters
10 Burpees

B.EMOM x 6 rounds
1. 150/200m Ski
2. 10/15 Plate Burpees
3. 10/15 x 10m Shuffle Runs
4. 15/20 Wall-Balls
5. Rest

Torsdag 27 feb

A. Hang/Block Clean 5 set 3 reps @50-60%

B. Knäböj bak 1×5@70% 4×2@70% 1×5@80% 4×2@80%

C. Pushpress 2sec hold Max reps @70%

Fredag 28 feb

A.5RM Backsquat or Deadlift

B. 4 sets of:
3 min AMRAP Cindy rounds
2 min jogg

Score is Cindy rounds.

Cindy round is: 5 Pull-ups, 10 Push-ups, 15 Squats