For Time: Start w/4 Burpees & then do 4 Burpees every minute
Rx (95/65)

-20 Thruster
-20 Sumo DLHP
-20 Push Jerk
-20 OH Squat
-20 Front Squat

One time in band camp....

Find your 1 RM

3rft: 10min time cap
15 Power clean 50/35kg
45 DU
15 push jerk 50/35kg
45 DU
When the clock reach 15min
3 rft: 10min time cap
10 CTB
10 Burpees
10 TTB
10 Burpees
When the clock reach 30min
3rft:10min time cap
25 Sit-ups
20/15 Row for cal
15 Front squats 50/35

A: 3 rounds
Lateral box step down RL x6-8
Star side plank RS x30sec
Lateral box step down LL x6-8
Star side plank LS x30sec
Rest 2min

B: 10min amrap
10 Kb swings 24/16kg
10 hand release push ups
10 lateral jumps over Kb

A: Power snatch max
B: Power clean@ power jerk max
C: Backsquat max

A: Max reps HSPU(test)

B: E2M for 16min
1: Max set strict Ctb chin ups
2: Max reps bench press 60/40kg
3: Max set strict pull ups
4: Max reps bench press
5: Max set C2B pull ups
6: Max reps bench press
7: Max set pull ups
8: Max reps bench press

Vi kommer att testa överkroppsstyrkan med HSPU flertalet gånger under året så anteckna antal reps, strikt eller kippat och eventuella skalningar som tex abmats inför kommande test under året.

EMOM x6:
1.) Row/ Air bike
2.) Walk out + Push up
3.) Spider lunge + twist (alt.)

2 rds:
6-8 Front squat
6-8 OH Lunge (w/ barbell)
6-8 Ring row

Mobility:
- Lunge complex
- Pigeon stretch
- Couch stretch
- Front rack
- Shoulders

Db row 4x8/8

Strict hspu 5x4

(max 20min.)

90s. Row / Air bike

2 rds:
9 Air squat
7 Ring row
5 Push up

45s. Row / Air bike

2 rds:
5 Snatch grip Deadlift
5 Hang Muscle snatch
5 Press behind the neck
5 OHS

2 rds:
3 Snatch pull
3 Power snatch
3 Snatch balance

Mobility:
- Thoracic opener
- Shoulders
- Lunge complex