Uge 3 Træning 2

5 x Hindu stretch
8+8 x One arm KB overhead lunges (8 lunges for each arm)
8 x Scapula push ups

2 rounds with an empty barbell

5 x Snatch deadlift
5 x Muscle snatch (from hang)
5 x OH squat
5 x Snatch grip press behind neck

A) Snatch

E2MOM 10

1 x Hip power snatch + 1 x Hang power snatch + 1 x Squat snatch (from floor)

Comment: Do some warm up sets and then build up in weight over the 5 sets. The weight can be dropped between reps.

Then with 90 % of the weight:

3 sets of: 3 x Hang power snatch

Comment: The weight can’t be dropped between reps.

4 sets of 6 reps
Rest 1 min

4 sets of 8 reps

Rest 2 min between sets

AMRAP 14

14 Ring rows/Pull ups/Chest to bar
14 Burpee box jumps
14 Wall balls @14/20 lbs
14 cal Row

2-3 rounds:

30 sec Hollow rock
10 x Ab-mat situps w. DB
10+10 x KB side bends (10 each side)

Rest 1 min between rounds

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