A. Teknik, 12 min
Chest to bar/Pullup
(RX +: E2MOM:
20% Rep max Pullup/chest to bar +
20% rep max BarMU/chest to bar)
B. Styrka, 15 min
Superset 5 set of:
Shoulderpress 5 rep @80%
Strict toes to bar, max rep
C. Metcon x 3, TC 18 min
21-15-9
Hang power clean
Ringpushups (Rx+ Ringdip)
Vila 1 min
21-15-9
Pullups (Rx+: Chest to bar
Shoulder to overhead)
Vila 1 min
21-15-9
Devilspress
Burpee
Stång: 50/35 kg
Rx+ 60/42,5 kg
Hantlar: 22,5/15 kg
Olypass
A. Snatch balance
5 x 2
B. 3 position snatch complex
Hip snatch + hang snatch (mid-thigh)+snatch)
4 x 1+1+1
C. Reverse snatch
6×2
Inte touch and go, reset i varje lyft och höj vikten om det känns bra.
D. Snatch pull
4 x 2