Torso Torsdag
A) Teknik, 12 min
Every 30 sek alternate between:
Hollow position
6-8 Beat swing
2 TGU
B) Strength,
Alt EMOM20
1. 6-8 Sitting Double KB press
2. 6 Weighted Strict Pullup + 6 Pushups
3. 4-6 Double KB Hang clean + 4-6 KB pushpress
4. 3 Strict T2B + 6-10 T2B
C) Metcon, ”DT”, TC 14 min
5 Rounds
12 Deadlift 70/50 kg
9 Hangpower clean 70/50 kg
6 Push jerk 70/50 kg
RX+: 80/60 kg
Olypass
A. Warm up & stability
B. Snatch pull + hang power snatch + OHS
5 x 1+1+3
C. Snatch Segment pull (1 inch off the floor, the knee, mid thigh)
4 x 2
D. Segment snatch (below knee) + low hang snatch + OHS
8 x 1+1+1
Bygg upp till ett tungt complex för dagen.