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:
Shoulder press 5 rep @80%
Strict toes to bar, max rep

C. Metcon x 3, TC 18 min

21-15-9
Hang power clean
Ring pushups (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. Warm up complex
4 rounds of:
4 clean deadlift
4 clean pull
4 hip power clean
4 front squat
4 hip clean

B. Clean + hang clean (both bolted/no jump)
4 x 1+1

C. 1 clean pull + hip clean + clean
Bygg upp till en tung för dagen, TC 12 min.

D. Clean pull
4 x 2 @100-110%