Måndag
A)Back squat 4×4
B) Emom 15 min
15/10 cal
12 power snatch 35/25
12/8 cal
12 Hang squat clean
Vila
Rx+ 42,5/35
Tisdag
Amrap 45 min
500 m trail run
15 wallball
10 burpee pull ups
1 min vila
Onsdag
A) Tre varv av,
hollow pulses x 10 arch pulses x 10
Pike hs hold x 30-45 s
B) 100 m sprint + max rep tunga kbs 40/32
1 min on 2 min off x 8
Anaeroba intervaller – all-in!
Torsdag
A) Deadlift 4×5 @80% 4 min vila
B) E3M 12 min
12/8 cal
12 deadlift 85/60
12 Hspu
Rx+ 100/70
Fredag
A) strikt press 5+5+4+4+3
B) 25 min Amrap
5 box jump
3 Wall climb
1 power clean 80/60
5 air squat
3 Ttb
1 sq. Clean
5 pistols
3 pullups
1 front squat
Lördag
A) på 15 min bygg upp till en tung power clean
B) 3 Rft
20 burpee over the barbell
40 air squat
20 power clean 35/25
400 m löpning
