Programmering v 21

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

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