Dagens program til din træning
10 x Supine scorpion
3 x Walkout
10 x Scapula Push ups
5 x Torso twist
10 x Elbow rotations
5 x Deadlift
5 x Hang Muscle clean
5 x Squat cleans
5 x Front squats
5 x Strict press
A) Clean complex
6 sets of: 3 x TNG Power clean + 2 x Hang squat clean
Rest as needed
b) Split jerk
5 sets of: 3 x Split jerk
Rest as needed
Comment: Do some warm up sets and then build up in weight over the 5 sets.
AMRAP 13
30 Single unders/Double unders
13 Box jump overs
13 DB snatch (right arm) @12,5/17,5 Intermediate: @15/22,5
13 DB snatch (left arm)
13 Sit ups
Comment: TNG = Touch and go. Do some warm up sets and then build up in weight over the first 3 sets and use the same weight for the last 3 sets. Focus on technique rather than heavy weight.