Torsdag 14 oktober

A. Warm-Up (6 minutes)
Every 30s x 12 sets (3 rounds), building in intensity and aggression each round:
1. 15-20s Bird dog
2. 3-5 Muscle Snatch
3. 3 Squat jump to plate with straight leg landing
4. 5 Jumping Snatch pull @ 20/15kg

B. Power! (15 minutes)
0:00-3:00 – Every 20s x 9:
3 Squat jumps for max height
1 Power Snatch @ 65% 1RM Snatch

3:00-4:00 – Rest + increase load

4:00 – 7:00 – Every 20s x 9:
2 Plate Squat jumps for max height holding 5/2.5kg
1 Power Snatch

7:00-8:00 – Rest + increase load

8:00 – 11:00 – Every 20s x 9:
1 Plate Squat jump for max height holding 10/5kg
1 Power Snatch

11:00 – 12:00 – Rest + increase load

12:00 – 15:00 – Every 20s x 9:
1 Power Snatch

C. MAX EFFORT Intervals (16 minutes)
30s Max Power Snatch @35/25kg
15s Rest
30s Max Bar Facing burpee
15s Rest
30s Max Calorie Row
2:00 Rest
x4

Olypass

A. Jerk – positionsträning

B. Jerk in press
5 x 3

C. Power clean + front squat + split jerk
6 x 1+1+1
Fokus på jerk position, anpassa vikten på stången utifrån det.

D. Jerk drive
4 x 3
Bygg upp mot 100 % 1RM jerk.

Crossfit Karlstad