Uge 2 Træning 2

Warm up

2 Rounds

10 x Supine scorpion
10 x Torso twist
12 x Elbow rotations

2 rounds with empty barbell:

5 x Clean deadlift
5 x Muscle clean
5 x Front squat
5 x Tempo power clean (3 sec to hips)
5 x Squat clean
5 x Strict press

A) Clean Complex

4 sets of: 2 x Squat clean w. pause (both w. 2 sec pause in bottom position)

Comment: Do some warm up sets and then build up in weight over the 4 sets

b) Kipping Handstand Push ups

2 rounds of

3 x kick ups
3 x 5 sec hold in bottom position (with knees towards the chest)
3 x Kipping Handstand push ups

Comment: Bottom position=Hold the bottom position in 5 sec, then kick down without doing a Handstand push up. Focus is to bend your legs and hip so your knees go down towards your elbows. Open up your hip. The bottom of your feet are pointing up.
You decide the height. It’s supposed to be challenging.

1 min on/1 min off x 4

6/8 cal ski erg
Max reps Kipping Handstand push up

C) WOD

AMRAP 8

1-2-3-4..
Target burpee/Burpee ring pull up
Wall walk
100-200-300-400..
Meter Bike erg

Rest 2 min

AMRAP 8

5-10-15-20..
Toes to rings (get your feet as close to the rings as possible)
Double DB step ups @2x10/15 Intermediate: @2x12,5/20
Burpee box jumps

D) Pump work

3 sets

12 x Dumbbell standing Calf raises
12 x Goblet Cossack squat

Rest 1-2 min between sets