Onsdag 2/1
A. AMRAP 4 min
1-2-3-4-5-6-7-8-9…
Power Cleans 40/30
Lateral Burpee over Bar
B. OTM Clean & Jerk - Bygg vikt efter hand
0-4 – 5 set: Clean & Jerk Anyhow
5-9 – 2 set: Clean Pull + Hang Clean + Jerk
10-14 – 1 set: Squat Clean + Split Jerk
15-19 – 3 Clean Pulls @ 110% of 1 RM
C. AMRAP 4 min
1-2-3-4-5-6-7-8-9…
Power Cleans 40/30
Lateral Burpee over Bar
Lunchen kör A+B (0-14 min)
Torsdag 3/1
A. OT4M for 20 min - Bygg vikt efter hand
5 Backsquats – 3s ner
2 set: Squat Snatch + OHS + Snatch Balance
B. AMANDA – For Time - TC 12 min
9-7-5
Ring Muscle-Ups / Ring Dips
Squat Snatch / Power Snatch + OHS 61/43
Fredag 4/1 – Hero Wod Marconi
For Time – Teams of 2, share anyhow
Buy-In: 2382m Row
Then; 20 RFT
11 Toes-2-Bar
20 Air-Squats
16 KB-Swings 24/16
A. AMRAP 4 min
1-2-3-4-5-6-7-8-9…
Power Cleans 40/30
Lateral Burpee over Bar
B. OTM Clean & Jerk - Bygg vikt efter hand
0-4 – 5 set: Clean & Jerk Anyhow
5-9 – 2 set: Clean Pull + Hang Clean + Jerk
10-14 – 1 set: Squat Clean + Split Jerk
15-19 – 3 Clean Pulls @ 110% of 1 RM
C. AMRAP 4 min
1-2-3-4-5-6-7-8-9…
Power Cleans 40/30
Lateral Burpee over Bar
Lunchen kör A+B (0-14 min)
Torsdag 3/1
A. OT4M for 20 min - Bygg vikt efter hand
5 Backsquats – 3s ner
2 set: Squat Snatch + OHS + Snatch Balance
B. AMANDA – For Time - TC 12 min
9-7-5
Ring Muscle-Ups / Ring Dips
Squat Snatch / Power Snatch + OHS 61/43
Fredag 4/1 – Hero Wod Marconi
For Time – Teams of 2, share anyhow
Buy-In: 2382m Row
Then; 20 RFT
11 Toes-2-Bar
20 Air-Squats
16 KB-Swings 24/16
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