A) Teknikgenomgång/warmup: Kettlebell
KB hang clean & Jerk
KB STOH
KB snatch
B) Styrka
E2MOM8
8-12 HSPU (RX+ Strict HSPU)
8-12 Strict pullup
8-12 Barbell row 70/50 kg
Rest 2 min
Alt EMOM9
1. 8-12 T2B
2. 6-8 Power clean 60/42,5 kg (Rx+ 70/50 kg)
3. 4 Wallclimb
Rest 2 min
21-15-9, TC 8 min
KB hang clean & Jerk
Burpee
C) Metcon: Teams of 2 For time, TC 8 min
400 m run
50 sync situps
50 cal skierg
50 v-ups
Olypass
A. Warmup & stability
Split jerk position
B. Tall jerk (flat foot from shoulders)
5 x 3
C. Dip & Drive Complex
(Push press + push jerk (obs ej power jerk) + split jerk)
5 x 1+1+1
D. Power clean + split jerk
8 x 2
2-3 sek paus in split position. Höj vikt efter varje set om du kan hålla en stabil paus i split på båda lyften.
