Måndag :
A ) 2 rounds of
emotm 6 min
Round 1. 1-2 power snatch
Round 2. 1-2 squat snatch / 1 power + 1 Ohs
B ) 5 rounds
15/12 cal AB/row
8 Burpee clean box step-up
Rest 1 min
• zon 4
Tisdag :
A ) 4 rounds of
5 squat to parallell and up
5 squat from parallell to bottom
5 full squat
Weight : 40-50 % 1 RM
B ) 3 rounds of otmem x 6
- 45 sec row/ bike
- 8-10 hspu / hspu from box/ banded hspu
- 6-10 pull-ups or 6-10 c2b
*rest 2 min between rounds ( 1 round = 6 min otm )
• zon 4
Onsdag :
A ) 5 rounds
8/8 Split stance landmine press
12-15 banded push down
4-6 strict pull-Ups
10-12 ring row
B ) 1 rounds of
7.5 m dual DB/KB oh lunges
5 dual DB/KB clean
7.5 m dual DB/KB oh lunges
5 dual DB/KB thrusters
Rest 1 min
X 5
• Zon 4
Torsdag :
A ) 5 rounds
5 deadlift @70-75%
3 High box jump
Rest 60-90 sec
B ) 2 rounds of 3 x 3 min AMRAP ( ingen vila mellan övningarna )
- 3 min of hang power cleans 42.5/30
- 3 min of wb
- 3 min of burpee box jump over
Rest 2 min
X 2 • zon 4
Fredag : TGIF TC : 40
10 min find a 1 RM power clean & push jerk
Rest 5 min
120 cal row/ AB
12 hang squat snatch 40/30
4 rounds 3 t2b 3 c2b
9 hang squat snatch
3 rounds 3 t2b 4 c2b
6 hand squat snatch
2 rounds 3 t2b 3 c2b
10 rounds in synk
5 one arm DB thrusters
5 burpee o DB
120 cal row/ AB
• zon 4
Lördag :
A ) 3 x 12 min workout
On min 00.00 : 10 min Row for meters
On min 12.00 : 5 rounds 5 target burpee 5/5 KB kb snatch 10 KBS 24/16 samma vikt till allt
On min 24.00 : 6 rounds 12 push press 30/25 9 box jump 6 jackknife
rt up to 36 min : shuttle run
• zon 4
Söndag :
A ) 4 rounds of rep schedule 5-4-3-2-1
Seated dual DB press
Barbell row
Rest 2 min between round 1,2,3,4
B ) alt otmem x 6
- Amsap 40 sec static hang in rigg
- Amsap 40sec face to Wall static hold
C ) 12 rounds ( 6 of each )
200 m run
8 dual KB clean
30 Double unders / 50 single unders
- zon 4

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