Veckans pass v2 2024 (8/1-14/1)

Måndag 8/1   

Lift
Every 2:30 x 4:
Bench press.
8-8-8-8 reps

EMOM 8:

1: 6/6 single arm DB thruster
2: 6/6 single arm DB row

Workout
4 rounds:
15 power snatch 35/25kg
12 bar facing burpee

Tisdag 9/1        
Lift
Every 2:00 x 6
Front squat
6-6-6-5-5-5 reps

Workout
For time:
40/30 cal row
5 wall walk
40 thruster 42/30kg
5 wall walk
40 chest to bar pull up
 
Onsdag 10/1
AMRAP 15:
500/400m row
5 power clean 60/40kg
15 wall ball 9/6kg

rest 3:00

AMRAP 15:
400m run
10 push jerk 60/40kg
15 wall ball 9/6kg

Torsdag 11/1      
Lift
0-10:00:
Build to a heavy set of:
2 power clean
1 push jerk
10:00-16:00:
EMOM 6  80-85% of above

Workout
2:30 on, 2:30 off x 4:
12/10 cal bike
10 burpee box over
Max clean + jerk 50/35kg

 
Fredag 12/ 1
Partner workout (split anyhowe)
For time:
100 cal bike or row
80 toes to bar
60 clean + jerk 60/40kg
40 pull up
60 box jump
80 dumbbell snatch 22,5/15kg
100 cal bike or row

* Every 4 min 5 sync. burpee

Söndag 13/1.     
Coachens val