Week 2 Training 3

EMOM 5

1: 45 sec x Dislocations with stick
2: 45 sec x The Knight to hamstring stretch (left leg)
3: 45 sec x The Knight to hamstring stretch (right leg)
4: 45 sec x Dynamic Blackburn
5: 30 sec x Split jerk strict press

3 Rounds - with empty BB

10 x Elbow rotations
5 x Push jerk
5 x Split jerk
5 x Front squat

A) WOD - Row test

For time

3 km row

Comment: If you did the Row-test last time, then try to beat your time. Remember your time, it will appear again on the program.

b) Jerk complex

5 sets of: 1 x BTN Split Jerk + 2 x Power Jerk

Rest as needed

Comment: BTN = Behind the neck. Do some warm up sets and then build up in weight over the 5 sets

c) Chin ups

4 sets of 5 reps Chin ups

Rest as needed

Comment: Use a band, if you are challenged.

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