Programmering v 9
måndag:
A/ technique snatch from hang
B/ e90sx 6
1 power snatch
1 hang snatch anyhow
1 Ohs
C/ emotm:
5 min otm: 5-10 strict k2e
5 min otm: 3/3 windmill challenging
5 min otm: 6/6 one leg hip extension
Tisdag:
A/ E2M x 5 set
3-4 frontsquat @medium weight
B/ alt E2M x 6 ( 3 of each )
b1. 6-8 strict chin-ups + 6-8 ring dips
b2. 6-10 high box jump (step down )
C/ 21-18-15-12-9-6-3 front squat + burpee o bar 60/40
onsdag:
A/ 3×8 min workouts
row for cal emotm 3 sprawls
B/ 14-12-10
strict c2b
cal assult bike
if you finish at 06,00 you do 8 rep round
C/ 6 rounds
5/5 KB seesaw press
4x 10 m shuttle-run
Torsdag:
A/ e 90 sec x 6
a1. 1-2 rope climb or bmu / or scaled version
B/ In teams of 2 2x 12 min AMRAP
b1. KB thrusters 2x 16/12
14/12 cal row
b2. 10 hang power snatch or KBS 40/30
5 burpee over bar
Fredag team friday:
A/12x 3 min on 30 sec off (2 of each)
a1. 5 burpee + 20m buddy carry
a2. 10 pull-ups + 6 cal AB ( one round each)
a3. squat clean thrusters 45/35
a4. 8 KBS + 8 box jump
a5. 175/150 m row (one round each)
a6. 10 wb 10 t2b
Lördag:
open workout 17.2