Week 2 Training 1

Warm up

2 Rounds

5 x Walkouts
10 x Seated banded Hip abduction
30+30 sec Wall squat with twist

3 Rounds - with empty BB

10 x Elbow rotations
5 x Tempo Front squat (5 sec down)
5 x One and a half Front squat
5 x Hang Muscle clean
5 x Squat cleans

A) Front squat

4 sets of 5 reps Front Squat w. 3 sec pause in bottom

Rest 2 min between sets

Comment: Do some warm up sets and then the 4 sets with RIR 3. RIR= Reps in reserve (performed with a weight where you can do 3 more reps before failure).

b) Clean complex

E2MOM 12

1 x Hang Power Clean + 1 x Hang Squat Clean

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

C) WOD

EMOM 20

1: 12/16 Cal Row
2: 8 Shuttle Runs
3: 10 Alt. DB Snatch @10/15 Intermediate: @12,5/20 + 5 DB Facing Burpees
4: 5 Double DB Devils clean @2x10/15 Intermediate: @2x12,5/20 + 5 Double DB Shoulder to overhead
5: Rest