Functional fitness v32

MÅNDAG

A, Front + Back Squat:
4 sets:
4 BB Front Squats.2 BB Back Squats

- 75%+ of 1 RM BB Front Squat
.= rerack and Back Rack

B, AMRAP 12 min:
8 BB Power Snatch
12 BB Back Rack Lunges
200 m Run
Rest 30 sec

TISDAG

E2MOM 36 min (3 Rounds):
1, 30/24 Cal Row
2, Max Burpee Over Rower
3, Rest
4, Max Double DB Man Makers
5, Max Meter DB Farmers Carry
6, Rest

*1 Man Maker = Renegade Row + Push Up on each side, then 1 Clean + 1 Thruster

ONSDAG

“Hotshots 19”
6 Rounds For Time:
30 Air Squats
19 Power Cleans
7 Strict Pull Ups
400 m Run

Cap 35 min

TORSDAG

A, Split Jerk:
3-3-2-2-1-1

- Build from 65% to a heavy single for
the day

B, AMRAP 14 min, Ascending Ladder:
2-4-6-8... Push Press
2-4-6-8... Toes to Bar
4-8-12-16... Wall Balls

FREDAG

AMRAP 36 min​​​​​​​, Partner Workout Teams of 2:
800 m Run Relay (200 m Segments)
60 Deadlifts
20 Bar Facing Burpees
800 m Run Relay (200 m Segments)
40 Hang Power Cleans
20 Bar Facing Burpees
800 m Run Relay (200 m Segments)
20 Squat Cleans
20 Bar Facing Burpees