Måndag
A) Back squat 4×5 @82%
B) 15-12-9-6-3
Deadlift 85/60
Pullups
Tisdag
Amrap 30 min
12 Kb snatch 16/12
8 Kb oh lunge höger
16 wallball
8 Kb oh lunge vänster
16/12 cal
Onsdag
A) 3 set
10 x hollow rocks, 10 x arch rocks
Box pike negative hs descend 5-8 s x 3 reps
B) 20-15-10-5
Hspu
Front squat 42,5/30
Cal maskin
Torsdag
A) deadlift 5-4-4-3-3 ca 3 min vila
B) E7M x 3
200 m löpning
250 m maskin
10 burpees
200 m löpning
10 burpees
Fredag
A) 10 min Emom
Power clean + clean
B) 4 rft
2 min on 2 min off
50 du:s
10 power clean 60/42,5
3 mu/ctb/pullups
Max cal
Lördag
A) 10 min Emom
Hang clean
B) Amrap 13 min, 2-4-6-8 osv. Hspu
10/7 cal
10 kbs 24/16
35 du:s
Rx+ shspu 32/24
