Veckans pass. Atletboxen v 16 2020

v 16

13/4

Flen Legends

14/4

A.

Every 90 seconds, for 15 minutes (10 sets):

2 Snatch Lift-Offs + High Hang Snatch

(pause 2 seconds at mid patella on each of the lift-offs)

Build from approximately 65% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

B.

Complete as many rounds and reps as possible in 7 minutes of:

7 Power Snatches (61/43 kg)

14 Toes to Bar

15/4

A.

Five sets of:

Back Squat x 5 reps @ 75-80%

Rest 2 minutes

B.

Five rounds for time of:

10 Kettlebell Deadlifts

10 Kettlebell Goblet Squats

10 Alternating Reverse Lunges with Goblet Hold

Use the heaviest kettlebell you can handle and note both the weight of the kettlebell and your time in comments.

16/4

Tabata 

17/4

In teams of two, complete the following for time:

100 Alternating Front-Racked Reverse Lunges (61/43 kg)

400 Meter Run (together)

80 Push Presses (61/43 kg)

400 Meter Run (together)

60 Power Cleans (61/43 kg)

400 Meter Run (together)

40 Dumbbell Box Step-Overs (25/15 kg)

400 Meter Run (together)

20 Bar Muscle-Ups

400 Meter Run (together)

19/4

Every 7 minutes, for 35 minutes (5 sets) for times of:

250 Meter Row

50 Double-Unders

50 Air Squats

25 Push-Ups