Week 3 Training 2

Warm up

2 rounds:

8 x Squat to stand
8 x Cossack squat
4 x Walkout with 4 x scapula push ups

2 rounds with an empty barbell

10 x Barbell front rack Elbow rotation
5 x Deadlift
5 x Muscle clean (barbell close to the body)
5 x Front squats
5 x Shoulder press

A) Clean

E2MOM 14

1 x Power clean + 2 x Hang Power clean

Comment: Do some warm up sets and then build up in weight over the 7 sets. You can't drop the weight between reps.

With 110 % of this weight

3 sets of: 4 x Clean pull

Rest 1-2 min between rounds

b) Back squat

5 sets of 4 reps Tempo Back squat (4 sec down)

Rest 2 min between sets

Comment: Do some warm up sets and then use the same weight for the 5 sets. RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).

C) WOD

AMRAP 15

20 Box step overs @2x10/15 Intermediate: @2x12,5/17,5 RX: @2x15/20
8 Clean & Jerk @25/35 Intermediate: @35/50 RX: @40/60
20 Single leg V-ups
8 Burpee over bar