21/3 - 26/3

Onsdag 21/3
A. 5 Set
1 Snatch Pull
1 Hang Power Snatch
Medeltungt, fokus på full extension och explosivitet i rörelsen

B. 4 Set
1 Power Snatch
1 Power eller Squat Snatch

C. "Mr Morningstar" - 20 min AMRAP
6 Man Makers
6 Pullups/ Ringrows
6 Alt KB Clean & Jerk

Torsdag 22/3
A. Bulgarian Splitsquats  @20x1
4 Set x 6-8 Reps/ben (tyngre än förra veckan)

B. EMOM 15 min
1. 5 Power Cleans
2. 8-10 No Jump Burpees
3. 10-15 Situps

C. AMRAP 10 min
10 KB-Swings
10 Goblet Squats
20m 1H OH Carry w. KB

Fredag 23/3
A1. Deadlift @ 20x1 5 Set x 5 Reps
A2. Z-press w. DB @20x1 5 Set x 8-10 Reps

B1. 1H Ringrow 3 Set x 8-10 Reps/arm
B2. Closegrip Benchpress @20x1 3 Set x 8-10 Reps

C. In Teams of 3 - EMOM 21 min
1. 10 KB-Swings then AMRAP Burpees
2. Frontrack Hold w. 2xKB
3. Rest
Score is total amount of Burpees done by team.

Lördag 24/3
OPEN 18.5. KOM OCH KOLLA!

Söndag 25/3
TEAMWOD!!

Måndag 26/3
Ta igen styrkedel från
Onsdag 21/3
Torsdag 22/3
Fredag 23/3

TEAM METCON - In Teams of 3
Death by Calories - EMOM until Death (or discomfort)
1. 4 Cal Row
2. 4 Wallballs
3. 4 Burpees
4. Rest
Cals/Reps rise by 1 for each round done.
After 3 fails in the team, the workout is done
(Fail=When someone is not done with their Cals/Reps)