Tyngdlyftartisdag

A) Snatch grip thruster (behind the neck) + snatch push jerk BTN + snatch balance
3 sets x 2+2+1 x 60-70%
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B) High pull + hang powersnatch + squat snatch
5 sets of 1+2+1 on 60-70%
Stay in receiving position of each hang power snatch for 1 sec.

C) Front squat
4 sets x 3 x 70%
Slow descent ( 3 sec ) and as quick as possible up.

D) Metcon, teams of 2,  TC 10 min
750 m row
30 Hang clean n jerk 50/35kg
750 m row
30 Sync Pullups

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