FREDAG (KVÄLLSPASSET)
Skill/Strength
Clean and jerk
Find your daily max lift in 15 min
Metcon
TC 35min
400m run
-21 cleans 80/55kg
-21 Pull ups
400m run
-15 Dumbbell thrusters 2×22,5/15kg
-15 pull ups
400m run
-9 Cleans 80/55kg
-9 pull ups
400m run
FREDAG (LUNCHPASSET)
Run 200m
-50/35kg cleans.
L1: Chest to bar pull ups
L2: RX
L3: 60/43kg, 2×15/10kg DB, jumping pull ups
L4: 40/30kg, kb swings instead of thrusters, ring rows