Dagens program til din træning
1: 50 sec Banded Pulldown
2: 50 sec OH squat bodyweight
3: 50 sec 90 degree external rotation
5 x Snatch pull
5 x Muscle snatch
5 x Snatch balance
5 x Power snatch
5 x OH squats
A) Snatch complex
E2MOM 12
1 x Hip Power snatch + 1 x Hang Power snatch + 1 x Power snatch
b) Back squat
4 sets of 4 reps Back squat w. pause in bottom position (3 sec)
Rest 2-3 min between sets
Comment: Do some warm up sets and then use RIR 2-3. RIR= Reps in reserve (performed with a weight where you can do 2-3 more reps before failure).
c) WOD - Mikko Triangle (half)
EMOM 20
1: Cal Row
2: Cal Ski
3: Cal Assault bike
4: Rest
Comment: Set a target number of calories and complete that number of calories each minute.
Comment: Do some warm up sets and then build up in weight over the EMOM.