To 24.1.

rest

Ke 23.1.

e3m x 12 (rest rem time)

1. set

• 15/10 cal row
• 2 rope climb or 2x 20″ rope hang
• 30 Du’s

2. set

• 6x 15m sprint run
• 10 alt kb/db snatch
• 10 bxj

3. set

• 10 ab roll @bar
• 30″ side plank left
• 30″ side plank right

Ti 22.1.

1. emom 5′

• 5 x snatch deadlift @ bar

2. emom 5′

• 5 x snatch high pull @bar

3. emom 5′

• 5 x ohs @bar

4. emom 5′

• 5 x snatch balance @bar

5. emom 5′

• 5 x muscle snatch @bar

6. emom 6′

• 1x snatch high pull + 2x power snatch @easy weight

7. emom 6′

• 1x snatch pull + 1 snatch @easy weight

Ma 21.1.

For 45 min, rest as needed!

• 20 lateral box step over
• 2 rds around gym oh walk @pick object
• 20 wb clean + jerk
• 800/700m row @easy gear
• 2 rds around gym farmer walk @double kb
• 20 knees 2 elbow
• 2 wall climbs, 5 sec hold at top
• 2 skin the cat
• 15m +15m banded walk

This is  a low resistance and hart rate practice!

Su 20.1.

rest

La 19.1.

4 sets, each 10 min following 2 min rest.

1. set

Row 10′

• 1min high intensity
• 1min low intensity

2. set

emom 10′

• 1-2 rope climb or practice rope climbing

3. set

amrap 10′

• 5 wb
• 5 wb c&j
• 5 wb ohs

4. set

emom 10′

• 30 Du´s

Pe 18.1.

a) e2m x 5

• pause deadlift (2” stop at knee) @55% 1rm +5-10kg prev week

b) e1,5m x 10

1. 5x chin up (strict/weighted/band)
2. 8x bent row

c) emom 10’ core work

1. 10-20 abmat situp
2. 20-40” wall plank

To 17.1.

rest

Ke 16.1.

a) e1,5m x 5

• 1 pc + 1 pj + 1 c + 1 sj @easy/mid weight
• focus on technique

b) emom 8

• 1 clean
• add weight up to 90% day 1rm

c) e1,5m x 5

• 5 hang clean high pull @mid/heavy weight + add weight from prev week

d) amrap 12’

• 40 Du’s
• 20 push press @45/30kg
• 10 bar over burpee

Ti 15.1.

A) e2m BS

• 3x 10 @62,5%
• 1x 8 @65%

B) e1,5m Press

• 3x 10 @62,5%
• 1x 8 @65%

C) emom 6

• 7 thruster @press weight

D) emom 10 core work

1. 15 weighted situp
2. 10 hip extension hold +alt. leg rises