A. Teknik: 12 min
BMU/Chest to bar/Pullup
(RX +: E2MOM12
30-40% Rep max Pullup/chest to bar
30% rep max BarMU/chest to bar)
B. Styrka, 12 min
Superset 5 set
Shoulder press 5 rep @80%
Strict toes to bar max rep
C. Metcon, TC 20 min
21-15-9
Hang power clean
Ring push ups (Rx+ Ringdip)
2 min vila
21-15-9
Pullups (Rx+: Chest to bar)
Shoulder to overhead
2 min vila
21-15-9
Devilspress
Burpee
Stång: 50/35 kg Rx+ 60/42,5 kg
Hantlar: 22,5/15 kg
Olypass
A. Warm-up, front rack position
B. Power clean with pause + front squat with pause
5 x 1+1
C. Power clean + hang squat clean
8 x 1+1
D. Clean deadlift
4 x 3 @80-100% av IRM clean