Måndag 27 februari  
A. OTM i 10 min
1 Clean & Jerk 75-80% av 1RM

B. AMRAP 6 min of:
2 Lunges with ball (reps per leg)
2 1 arm Press with ball (reps per leg)
4 Lunges with ball (reps per leg)
4 1 arm Press with ball (reps per leg)
6 Lunges with ball (reps per leg)
6 1 arm Press with ball (reps per leg)  

Continue the ladder with 8-10... reps

C. AMRAP 6 min of:
2 Burpees
2 Ball-slam
4 Burpees
4 Ball-slam
6 Burpees
6 Ball-slam

Continue the ladder with 8-10... reps

Onsdag 1 mars
A. E3M i 12 min
2-2-2-2 Frontsquats. Increase the weight since previous weeks.
10 Chainsaw rows per arm

B. E3M i 12 min
5-5-5-5 Backsquats. Same weights as the FS.
AMRAP Bottom up KB Press 

C. 100 reps of Thrusters in Team of 2

Måndag 6 mars  
A. OTM i 10 min
1 Clean & Jerk 75-80% av 1RM

B. 2x "Grace" in Team of 2
60 reps of C&J

Use 40/60kg or 60-70% of A.

Tisdag 7 mars
A. E3M i 12 min
2-2-3-3 Frontsquats. 
AMSAP Hold in top of a pullup, (supinate)

B. E3M i 12 min
5-5-6-6 Backsquats. Same weights as the FS.
8-10 KB Press, press 2kb at the same time

C. 100 reps of Ball-slam in Team of 2

OCH KVÄLLENS PASS SER UT SOM NEDAN:

Onsdag 8 mars
 A. E2M i 10 min
5 Drop Snatch
10 Ring-Rows

 B. For time and quality 10-9-8-7-6-5-4-3-2-1 reps of:
Flyes for upperback
Pushups
Squat jumps