A. Styrkedel: 10min
Superset: 4 set
6 Strikta pullups (vikta upp vid behov)
8 Double DB Shoulderpress
Vila 1 min mellan superseten.
B. Alt EMOM16
12 DB Power Snatch 22,5/15 kg
10 Ring Pushups
10 Double KB swing
6 Hang Power Clean 60% 1RM
C. Metcon: Teams of 2
AMRAP16
30 Ringdip
30 Pullups
20 Double KB pushpress 24/16
20 KB Snatch 24/16
10 Sync t2B
10 Tireflip
400 m run (båda springer)
Olypass
A. Snatch complex
6 x 1+1+1+1
Segment power snatch (pause at power position) + hang snatch + OHS
B. Snatch pull
4 x 3 @100-110 % 1RM snatch
C. EMOM15
Min 0-5
3 snatch @60-70 %
Min 6-10
2 snatch @75-85%
Min 11-15
1 snatch @85-95 %