A: 8min emom
1-3 box jumps
B: Cluster squats 3x1-1-1-1-1 @förra veckans vikt
C: Snatch pull 5x2 fokus form
D: Superset x3
D1: Incline bench press x5
D2: Singel arm chines rows x8-12/arm
E: Superset
E1: Adduktor sliders x8/ben
E2: Banded ab crunches xMax

8x1 muscle up
8-6-4-2-4-6-8 dips
Added weights : 10;15,20kg

Harjoittele:

Tuck hold

3 x max aika (max 2 min kerrallaan)

Hang Power Clean- 5x3 @ 50% of Clean 1RM building load

*Threshold Training

Metcon:
8 Min. AMRAP
4 Sumo DL (Rx+ 225/155)
(Rx 185/135)
8 ball slams

Score: Time

PostWOD:
400m run
4x 15 sec. barbell goodmorning

A: 8min emom
3x clapping push ups
B: CGBP 5x3 @ RPE7
C: Superset x3
C1: DB shoulder flys x8-12
C2: DB row x8-12/arm
D: Ocklusionsböj @40% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set
E: Ocklusionscurls @40% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set

Back squat 5 RM, then 3x5 @ 90%

WOD
Annie 17min Cap time

Can use GHD if competent

Cash out
Max press ups
5 sets
2 min rest between

Lämmittely ja mobility

Viestijuoksua joukkueissa

Corea

Loppuvenyttelyt

10 mins

10 KB Deadlift 20kgs
10 box step ups
10 jumping pull ups
200m row

4 rounds

WOD
3 Rounds for time:
30 KB Swing (24/16kg)
15 Pull Ups
7 Burpees
- 15 minute cap -