Workout of the Day

A:Pause Power Cleans
5×3 building weight across sets
Between sets hang from rig for 15-20 seconds

B:15min AMRAP
7 Thrusters 30/42,5kg
7 KB-swings 16/24kg
7 situps

A:Pistol Technique and practice

B:Plank Ladder
15 second Plank
15 second Rest
30 second Plank
30 second Rest
45 second Plank
45 second Rest
1 minute Plank
1 minute Rest
Continue to failure…

A:20min AMRAP
5 HSPU/Pik-pu
10 T2B
15 goblet squats 16/25Kg
20 Du
80m löpning

A:With a Friend (from Kronan First Timers Competition)
AMRAP TC: 8min

Both work at the same time, change after complete round
4-6-8-10-12-14-16 (+2)
Deadlift 50/70Kg (55/80Kg standard)
Row

15 min rest

B:For Time TC: 8min

30 Single DB snatch, sync (15/22,5Kg)
15 Burpees to Plates – share anyhow (10/20Kg)
15 Toes to ring – share anyhow (T2B standard class)
30 Single DB hang clean and jerk, sync (15/22,5Kg)
15 Burpees to Plates – share anyhow (10/20Kg)
15 Toes to ring – share anyhow (T2B standard class)
30 Single DB thrusters, sync (15/22,5 Kg)

A:Jerk Efficiency Practice
5×12 reps Push Jerk

B:3 rounds
5 Slamball over shoulder
10 Burpee Box Jump Over

3 rounds
5 Slamball over shoulder
10 Burpee Box Jump

3 rounds
5 Slamball over shoulder
10 Burpees

A:”The Sixties” , By Johnny
6 rounds for time:
10 Deadlift 50/70 kg
10 Burpee Pull-ups
10 KB-swing 24/32kg
10 Push-ups
10 Alternating DB Snatch 16/22,5 kg
10 Air-squats

A:Strikta pullups 10 set x 3 reps @30X1
Between sets 30 seconds plank

B:15min AMRAP
20 wallballs
80m run
20 boxjumps
80m run

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