A. 2 x EMOM8
Dela gruppen i två!
Alt EMOM8
6 Dumbbell man maker
8 Scapular Pull-ups
Alt EMOM8
18/14 Row Calories
3 Wall Climbs
B. StyrkeMetcon TC 18min
10-9-8-7-6-5-4-3-2-1 reps
Strict Press, 65% 1RM
Strict Pull-up
Strict Toes-to-bar
C. CoreMetcon TC 10min
For time:
60 V-ups
80 Sit-ups
100 Hollow Rocks
PartHuman
Extra leg day
4×6 Paus frontsquat @70%
4×6+6 Weighted Box stepup
Core:
3 rounds for quality
30 sek Ring L-sit
8 Superman
12 Knees to elbow
Olypass
A. Lyftspecifik warm up
Front rack & receiving position mobility
B. Enderton complex TC 12 min
1 pause front squat + 1 double bounce front squat
+ 1 front squat
Bygg upp till en tung. Startar med en power clean dvs från golv.
C. 1 power clean + 1 front squat + 1 hang clean
4 x 1 + 1 + 1
D. 1 power clean x 1 hang clean TC 12 min
1RM
Bygg upp till ett tungt complex, fokus på bra bottenposition.
