28/2 - 5/3

Onsdag 28/2 - Dag 5
A. Snatch Pull
4 Set x 1.1.1 (medeltungt, fokus på full extension och höga armbågar)

B. 5 Set
1 Power Snatch
2 Hang Snatch

C. "Hells Bells" - AMRAP 12 min
1-2-3-4-5-6-7-8-9...
KB-Snatches
Gobletsquats
Pullups/Ringrow - 2s excentriskt

Torsdag 1/3 - Dag 6
A. Bulgarian Splitsquats @ 20x1 4 Set x 6-8 Reps/ben

B. EMOM 15 min
1. 5 Hang Power Snatch
2. 6-10 Burpee Boxjumpover
3. 6-10 T2B / Hanging Knee Raises / V-Ups

C. AMRAP 8 min
10 1H DB/KB Thrusters (5+5)
10 Situps
5 HR Pushups

Fredag 2/3 - Dag 7
A1. Romanian Deadlift @ 20x1 5 Set x 4-5 Reps
A2. Z-Press w. DB's @ 30x1 4 Set x 8-10 Reps

B1. Deadhang 3 Set x 20-40s
B2. Skullcrushers w. DB's @ 30x1 3 Set x 6-8 Reps

C. In Teams of 3 - AMRAP 20 min
100 KB-Swings
100 Gobletsquats
100 Burpees
100 cal Row
1 Work, 2 Rest - For reps to count, one team memeber must hold FLR position (Front Leaning Rest)

Lördag 3/3 - OPEN!!
Söndag 4/3 - OPEN!!

Måndag 5/3 - Dag 8

Ta igen styrkedel från
Onsdag 28/2 - Dag 5
Torsdag 1/3 - Dag 6
Fredag 2/3 - Dag 7

TEAM METCON - "Drop and give me 10"
In teams of 3 - Share anyhow - AMRAP 20 min
90 KB-Swings
90 Gobletsquats
90 Ballslams
1 Work, 2 Rest - Every 30 rep the whole team perform 10 Burpees

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