Programmering v 27
29/6 måndag
A/.Every 90 sec for 21 min
1. 4-5 r power clean @ 50-60 % 1 rm
2. 3-5 r strikta c2b or 8-10 pull-ups/ring row
3. 20 r reverse lunges with KB 10 each leg
B/ 5 rft
8 KBS 32/24 ,10 pull-ups, 12 boxjump
30/6 tisdag
A/ otmem for 20 min
1.push press x 8-10 r
2.romanien deadlift x 6-8 r @ 21×1
B/ for time
10-9-8-7-6-5-4-3-2-1
deadlift 100/75
burpee over bar
1/7 onsdag
A/ in teams complete 25 min AMRAP ,alternate after completed rounds.
50 m sled drag
100 m farmers walk with KB 32/24
B/ otmem for 10 min
1. bottom up KB carry 20 m
2. plankan 45 sec
2/7 torsdag
A/four set of
box step up with KB/front racket barbell x 8r/leg
rest 30 between leg
rest 60 sec
nose to wall hs wall run 16-20r
rest 60 sec
B/ 12 min AMRAP
10 barbell thrusters 35/25
20 oh lunges same weight
4/7 lördag
A/ every 2 min for 12 min
1 power clean + 1 squat clean or 2 hang power clean
B/ 5 rft
300 row
12 front squat
12 pull-ups