Måndag 16/7

Uppv. Squats Teknik. Backsquats med stegrande belastning A Backsquats 5-5-4-3-3 B EMOM 10 min (Team of 2, varannan min): 100m sprint AMRAP Thrusters 43/30kg resterande tid

Tisdag 17/7

Uppv. TGU, Windmills, scap.depressions Teknik. TGU A 4 sets of. 3-5 Chinups + 10s Hold on top on last rep vila 1 min 3-5 Archer Ring pushups/arm vila 1 min B Almost Arnie For time: 11 TGU Right hand 24/16kg 25 KB Swing 11 One arm OHS, Left hand 25 KB Swing 11 One arm...

Onsdag 18/7

Uppv. Shuttleruns, squats, down & Ups Teknik. Powercleans A  Almost Josie 600m run then: 3 rounds of: 30 burpees 4 Powercleans 70/50kg 6 Frontsquats 70/50kg then: 600m run Timecap 20 min

Torsdag 19/7

Uppv. Candlestick rolls, pike pushups Teknik. Pistolsquats A Every 5 min for 6 sets: 8 HSPU alt. Box HSPU alt. Handstand Hold 10 Knees to elbows 12 One arm KB hangclean + jerk 22,5/15kg 14 alt. Pistols alt. Lunges vila resterande...

Fredag 20/7

Uppv. Pressar, hopprep Teknik. Jerk A 5 sets of: 1 Pushpress 1 Pushjerk 1 Split Jerk vila 2 min mellan set B 5 rounds of: 40 Double unders alt. X3 Singel 12 Pushpress 40/30kg (L2: 52/35) 10 TTB