A. Teknik, 10 min
Hollow/arch, hollow i räcket, kipping
Kipping swings
5 x 5

B. ”FGB Style” 
5 rounds, 1 min per station, of:

Strict Pull-up
Ring Push-up
Push Press, 50/35 kg
Double Kettlebell Hang Power Clean, pick load

Försök gör lika många reps varje varv.

C. Metcon, TC 12 min
21-18-15-12-9
Dumbbell Snatch, 22/15 kg
Toes-to-bar
Sit-up

Oly-pass

A. 3 snatch BTN push press + 2 Tempo OHS + 3 Drop Snatch
4 set

B. Snatch pull to hold
6 x 2 @50-60 %

C. Snatch pull + snatch
Set 1-2 @50 %
Set 3-4 @60 %
Set 5-6 @70 %
Set 7-8 @ 75-80 %
Set 9-10 @80-90%
Set 11-12 @ 95-100%

 

Lämna ett svar

Din e-postadress kommer inte publiceras.