A. Teknik, 10 min
Tireflip, Farmers carry 10min
Dela gruppen i två.

B. Styrkedel: 15 min
TGU: 12rep alternating arm

Then:
Superset
Axelpress 5×5@75-80%
Bent over row: 5×8@70-75%

C. Metcon: Chipper TC 22 min
50 KB swing 24/16kg
400 m Run
40 KB hang c & j 24/16kg
400 m Run
30 Ohsquat 40/30kg
400 m Run
20 Powersnatch 40/30kg
400 m run
10 Tireflip
400 m run
RX+: 50/35kg , KB: 32/24kg

Olypass

A. Snatch high pull from power position
4 x 3

B. Muscle snatch from power position
4 x 3

C. Tall snatch
4 x 3

D. EMOM12
1 Snatch from power position + 1 snatch

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