V.16
Måndag
A ) E4m x 5
5 back squat @21X1 65-70 %
Accumulate max spull-ups in 1 min
B ) emotm for 15 min
Min 1. 1 Cindy round
Min 2. 6-8 DB cleans
Min 3. 20 double unders + 8-10 sit-ups
Tisdag :
A ) E3M x 5
8-10 romanien deadlift @21X1
6-8 sringdips or 6-8 push-ups @31X1
B ) for time TC : 20 min
10 front squat 50/35
20 c2b
30 push-press
40 KBS 32/24 lagom swing
50 cal row or 43 cal AB
40 KBS
30 push-press
20 c2b
10 front squat
Onsdag : Sprint intervals 90+ effort !!
A ) 3 rounds of
150 m row
150 m ski
Rest 2 min between every rounds
3 rounds
15/12 cal bike
8 burpees
Rest 2 min between every rounds
3 rounds
100 m row
100 m ski
10 cal AB
Rest 2 min rest between rounds
Torsdag :
A ) fortsättning tecnique för er som vill ha hjälp att få bort armdraget i snatch
C ) 10 min AMRAP shuttle-run
E40s : 3 burpees 6 push-ups 9 air squat
Fredag: Friday fun. TC : 40 min
Some fun from Battle of the beach
For time : 100 deadlift 110/80
Share anyhow. Cash in every time you break or switch both do synk 6 KBS 12 goblet squat 3 burpees ( varje team väljer en rx: killar 32/24 / damer 20/16
TC: 20
Rest: 5 min
Then : smokey shoulder TC: 15 min
30 power cleans 60/40
40 hspu
50 t2b
40 sto
30 Ohs