A. Stabilitet, Alt. EMOM10 

Min 1: TGU
Min 2: 12 Hollow Rock + 15 sek Arch hold

B. E4MOM16 (fyra varv)
2 Snatches (Same weight as HP Clean)
4-6 Handstand Push-ups
6 Strict Press
8 Hang Power Cleans 65%
10 Bent Over Barbell Rows (same weight)

Rx+: Deficit HSPU 15 cm

C. Metcon, “Angie”

For time, TC 16 min
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

Rx+: At least 30 strict pullup and 30 Pistol Squat instead of air squats.

Olypass

Fokus: Upward force into the bar.

A. Warm up & Stability

KB bottom-up press, hold, snatch to hold

B. Dip snatch
6 x 2

2-3 sek pause in receiving.

C. Snatch pull
5 x 3

D. Snatch complex, 12 min 

Snatch pull + dip snatch + snatch

 

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