Pass vecka 3

Måndag 13 januari

A.5 sets of:
4-5 Hang Power Snatch
Kipping Pull-ups, teknik träning

B. 5 sets of:
4-5 Hang Squat Clean
Kipping TTB, teknik träning

C. “Macho Man” -ish
EMOM 12 min
3 Power Cleans
3 Front Squats
3 Jerks

Ca 60% ac din C&J

Tisdag 14 januari

A.2-3 varv:
Press i coach stretch
Excentric supinated Pull-ups
Squat mobility

B. 3-5 set:
5-10 Overhead Squats, jobba med smalare grepp
10-15 Banded High Rows
10 Cossack Squats
10 Pullover in Hollow (pinne med vikt)

Onsdag 15 januari

A. 10 min of:
300m Alternating:
Ski
Row/Bike

B. EMOM 15 min:
1. 10 Devil Press
2. 10 Renegade Rows
3. 10 Squat & Press
4. 6-10 Bent over Row + 20m Farmers Carry

C. 10 min of, YGIG with partner
10 KB Cleans
10 KB Swings
10 KB Snatches
Partner Runs

D. Always a suprise finnisher

Torsdag 16 januari

A. 5 sets
Clean + Hang Clean 3-4 reps @70-80%

B. 5 sets
Double Bounce Squats 3-4 reps @50-60%

C. 5 set
Front Squat + Pushpress 3-4 reps @70-80%

Fredag 17 januari

A.Valfri styrke/olympisk del.

B. 10 rounds.
2 min on/2 min off
3 Push-ups (your best standard)
6 Box-jumps
9 Wall-Balls
Ski-Erg (AMMAP: As many meters as possible)

Lördag 18 januari

A.5 sets of:
10 Deficit KB Deadlifts
8-10 Strict Press

B. 3 rounds of:
60m Walking Lunges
30 Press
30 D-Ball Clean & Press
Rest 90s