19011

FREDAG LUNCH / SCROLLA NED FÖR TGIF PASSET

LUNCHPASSET
F

SKILL/STRENGHT
EMOM 20min
Start at 60&RM

Min 1-10
– 2 Clean and jerk, increase weight if form is good

Min 10-20
– 1 Clean and Jerk, stay on same weight

METCON
“Walking dead”
In teams of 2
– Death by Front squat 60/40kg

You go I go 2-4-6-8 and so on
Cleaned from floor

Ex: A does 2 then B does 2, then A does 4 and B 4 and so on
You may only rest standing, for 5 sec.

TGIF PASSET
In teams of 2
Accumulate total lifted weight during the EMOM

EMOM 20min

Min 1-10
– 2 Clean and jerk each, only 2 each

Min 10-20
– 1 Clean and Jerk each, only one each

If you fail that lift does not count.
You may change weight during EMOM.
You only got 2 tries the first 10 min then only one try the last 10 min.
Girls score is weight x 1,3

5 min rest and set up, then

15 min amrap
You go I go
– 10 Wallballs 9/6kg
– 10 Pull ups
– 30 Double unders

L1: 4 Bar muscle ups, 40 double unders
L2: RX
L3: 5 Pull ups, 15 double unders
L4: 6/4kg Wallball, 10 Ring row, 30 single unders

2019-01-06T20:44:11+00:00januari 11th, 2019|