Pass 1:
Uppvärmning: 6min
- 10 KB swings
- 10 KB- thrusters
- 5 push- ups
- 5 sit- ups
- 10 Air squats
DEL 1:
- 8 front squat x3
- 4 front squat, 4 back squat x3
- 8 back squat x3
DEL 2: AMRAP 12 minuter
- 6 cleans
- 6 push-ups
- 15 KB – swings
DEL 3: Jobba 35 sekunder, vila 25 sekunder (16 minuter totalt)
- Clean and jerk
- Clean and jerk
- Fällknivar/ sit- ups
- Devil press/ burpees
- Cardio (Skierg, Row, Springa, Airbike…)
Pass 2:
Uppvärmning: 5 minuter
- 10 Airsquats
- 8 KB – swings
- 6 Sit – ups
- 4 Push – ups
- 2 Burpees
DEL 1: Styrkedel
2 Power cleans
1 squat clean
1 jerk
1 backsquat
DEL 2: For time (time cap 20 minuter)
- 10 wallballs
- 50 sit-ups woth weight
- 20 wallballs
- 40 DB- single arm over head squat
- 30 wallballs
- 30 DB snatches
- 40 wallballs
- 20 calories (airbike, row…)
- 50 wallballs
- 10 DB clean and jerk
