9min AMRAP of:
9 x Burpee Box jump overs (60/50cm)
9 x Push Press (60/40kg)
9 x Ring Dips

-Axle bar
-Tyre flip
-Sledge push/pull

1-10
strict chin ups
power clusters @60% of push press
burpee box jumps

With a running clock,
perform 1 lift every minute and add 5kg.

Start with an empty barbell and:
Snatch for as long as possible

Once you cannot Snatch the weight?
Clean for as long as possible

Once you cannot Clean the weight?
Deadlift for as long as possible.

4 Rounds with a partner. Each round for time:
36 x Calories Row
9 x Push Jerk @ 80/55kg

• One person completes a full round, then the other goes.

10-15 Wallball (Ub)
20 Sit ups
10-15 Push ups
20 Ab twist with plate

(HR: 70-85%)

Odd: 10-15 wall ball
Even: 10-15 C2B

21-15-9-15-21reps of:
Push Press 50/35kg
Knee to elbows

(Jämför med technic 32/2015)

3 x 3 muscleclean
3 x 3 power clean

5 x 3 split jerk practise fron short split to long split

5 x 3 split jerk from the rack

Nothing to do? Let's hang! Hang for 10 minutes. Not in one go, but in sections throughout the day. Again, use a pull up bar, rings or some other safe option.