A. Teknik, 15 min
Push jerk 4×3 @ 50-70%
Fokus: utlåsning av armar i fångposition, hållning i dip.

Power clean 4×3 @50-70%
Fokus: acceleration samt fångposition. Undvik att hoppa isär för brett.

B. Complex
EMOM18
Build from 60%- 85%
1 Powerclean
1 Hang power Clean
1 Push jerk

C. Metcon, i teams of 2
AMRAP16
Both run 400 m
Then:

2 rounds each of:
3 Squat clean @ 80% of heaviest complex
4 Toes to bar
12/10 cal row (dela rodd men torka av mellan varven)

Utomhuspass

A.
1 round per arm of: 4 KB Snatch + 8 KB OH lunge x 4 set

B.
21-15-9
Burpees
KB-swing 24/16 kg

C.
400 m run
40 medball clean 9/6 kg
300 m run
30 medball clean
200 m run
20 medball clean
100 m run
10 medball clean