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. Clean & jerk warm up

B. Power clean + hang squat clean + push jerk + split jerk
4 x 1+1+1+1

C. Hang squat clean + split jerk
5 x 3 + 1

D. Clean pull
4 x 3 @100-110 & av 1RM clean