A. Teknik-complex, 15 min
1 Snatch pull
1 Squatsnatch
50-65 %, no touch & go. Fokus: stångens bana, samma i drag och squat snatch.
B. Lyftdel, 18 min
”Getting some consistency”
Squat snatch
8 @ 60%
6 @70%
6 @ 75%
6 @ 80%
4 @ 85%
4 @ 90%
2 @ 95%
C. Metcon, in teams of 2
AMRAP16
”You go, I go”
300/240 m Row
12 DB hang C & J
12 DB goblet squat
Utomhuspass
AMRAP30
4 RFT
40 air squats
30 hand release push ups
20 burpees
100 m run
AMRAP remaining time
1 round per arm of:
4 KB single arm swing
4 KB clean & jerk
4 KB snatch
Then:
20 mountain climbers