FRIDAY
As a part of warm up
Every 4 min for 8 min (2 sets)
10 sec front level
10 alternating v-ups
10 Push ups to open up (Hollow body position)
ASAP Dead hang to L-sit (ASAP=As many as possible)
10+10 Side up (side jackknife) https://www.youtube.com/watch?v=eLUSfdbxvF8
20 sec Flutter kicks https://www.youtube.com/watch?v=ANVdMDaYRts
Knyta händerna bakom rygg, använd gummiband
1 Diamond push up https://www.youtube.com/watch?v=J0DnG1_S92I
METCON
In 12 min, max weight in complex
2 Snatch deadlifts
1 Hang power snatch
5 min rest and reset, then
20 min AMRAP
10 Snatches 40/30kg
400m run
10 Snatches
30 Toes to bars
Lunchclass only the 20 min amrap
—
L1: 60/43,5kg
L2: RX
L3: 30/20kg, Hanging knee raises
L4: Alt. dumbbell snatch 15/10kg , Ab-mat situps