9/7 - 15/7

Måndag 9/7
A. Snatch EMOM 12 min – Bygg vikt efter hand
1. 1 Power Snatch + 1 Snatch Balance
2. 1 Squat Snatch

B. Panther Complex – 10 min OTM – Samma/Medel vikt
1 Squat Snatch
1 OH-Squat
1 Hang Squat Snatch
1 OH-Squat

C. AMRAP 7 min
3-6-9-12-15-18…
Power Snatch 35/25
HSPU

Lunchpasset gör A+C

Tisdag 10/7
A. Fight Club – 3 Rounds For Reps
1 min Thrusters 43/30
1 min Power Cleans 43/30
1 min Boxjumpovers
1 min Pullups
1 min AB (Row if needed)
1 min REST

B. Bulgarian Splitsquats – 5 Set x 6+6 Reps - Bygg vikt efter hand

Onsdag 11/7
A. Teknik Split Jerk

B. OTM 10 min - Bygg vikt efter hand
1 Squat Clean
2 Split Jerks

C. 3 RFT
400m Run
12 C2B
9 C&J 70/45

Lunchpasset gör B+C

Torsdag 12/7
A. Open 17.1 – For Time (TC 20 min)
10 DB-Snatch 24/16
15 Burpee BJO
20 DB-Snatch
15 BBJO
30 DB-Snatch
15 BBJO
40 DB-Snatch
15 BBJO
50 DB-Snatch
15 BBJO

B. For Quality (Om tid finnes)
50-40-30-20-10 Situps
20s L-Sit between sets

C. Seal Row – 5 Set x 6 Reps

Fredag 13/7 – HERO WOD