V. 21
Måndag
A) Within 8 min esb. A heavy hang clean
B) emotm for 15 min @80-85% of A
C) For time start in 2 heat with 2 min separating
Start with the fastest runners :
1000 m run
300 m row
20/18 cal AB
20 target burpees
Tisdag
A) 3 x 10 min AMRAP
1. 500 m row
21-15-9 KB 24/16 lunges goblet hold, pull-ups
B) 400 m run
1. 21-15-9 toes to ring or V-ups, KBS 24/16
C) 1000 m AB
1. 21-15-9 one arm KB clean & press, goblet squat 24/16
Onsdag
A) 5 x 8r romanien deadlift @21X1
B) 5 x 10 seated KB/DB press
8-10/8-10 KB/DB row
C) 12 min AMRAP
12/10 cal AB or 20/15 cal row
7 sandbag squats
Torsdag
A) E90 sec x 12
1. 2-4 bmu/strict c2b/strict pull-ups
2. 8-12 hspu/ ring push-ups
3. 5 one DB + 5
B) 20 min AMRAP 70-80% stady pace sustainable
100m run
3 hang clean/scaled up do hang snatch 50/35
5 Ohs
7 lat burpees
12/10 skierg
Fredag teams of 2 ”the gauntlet” 35 min TC
A) Heavy JACKIE 1000 m row/2000 m AB
50 thrusters 40/30
30 c2b
Then:
Karabell
10 rounds
3 snatches/ clean & jerk 60/45
15 wb
rt of 35 min
Nate or Cindy