Måndag :
A ) Bygg till en utmanande complex
1 power clean
1 hang clean
2 jerk
B ) 4 x 3 min intervals rest 1 min between
Every intervals start with
25/20 cal row/ bike
8 power snatch
rt : box jump
• zon 4
Tisdag :
A ) emotm x 20
- 4-6 strict hspu / 1-2 eccentric hspu
- 4-6 strict pull-ups
- 1-2 wall walk / 40 sec hsw
- 45 sec Cardio machine
B ) 25 thrusters 42.5/30
25 burpees o bar
20 thrusters
20 burpees o bar
15 thrusters
15 burpee o bar
10 thrusters
10 burpee o bar
• zon 4
Onsdag :
A ) E2M x 5
4-5 back squat @80 %
Rest 60-90 sec
B ) 3 set
8/8 Bulgarian split squat
Rest 30 sec beteeen each leg.
12-15 seated banded hamstring curl
C ) E4m x 5
10 dual DB push press
15 dual DB front squat
50 Double unders / jämfota hopp över DB
• Zon 4
Torsdag :
A ) 3 set of
Jerk balance @40-50 % jerk
B ) e75s x 6
2-3 split jerk
C ) 5 rounds
500 m row
5-8 stoh ( tunga )
12 t2b
Rest 1 min
• zon 4
Fredag : TGIF TC : 40 min
Start om min 00.00
1000 m row
50 thrusters 20/15
30 pull-ups
On min 12
30 burpee box step over dual KB/DB
On min 24
40 power cleans 60/40
40 stoh 60/40
40 t2b
• zon 4
Lördag :
A ) bygg till ett utmanande complex
1 power snatch
1 hang power snatch
1 Ohs
B ) 4 set
3/3 windmill
20 m waiters walk dual KB ( en i front rack )
C ) emotm x 15
- Max reps devils press
- Max reps push-ups
- Max reps dual DB squat • zon 4
Söndag :
A ) 3 rounds for time
10 power cleans
20 barbell step lunges
30 alt DB snatch
Rest 3 min
Then :
3 rounds
800 m run
30 KBS 32/24
B ) for time, split as you like
100 banded pull apart
100 banded triceps push down
100 biceps curl with DB or barbell

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