Week 5 Training 3

2 rounds of:

10 x Disolations with stick
10 x Kneeling circles on wall (each side)
30 sec x Wall squat w. twist (each side)

2 rounds with empty barbell:

6 x Muscle snatch (from hang)
6 x OH squat
6 x Sotts press (light barbell)
6 x Snatch balance
6 x Squat snatch

A) Chin ups

4 sets of 4 reps Chin ups w. 2 sec hold in top position

Rest as needed

Comment: If you are challenged then use a band

4 sets of 12 reps Double KB deadlift

Rest 1-2 min between sets

Comment: Use some heavy KB’s. Do some warm up sets and then use the same weight for the 4 sets.

c) WOD

AMRAP 16

1000/1200 m Bike erg
3 Wall walks/10 m Handstand walk
10 KB clean @8/16 Intermediate: @12/20
8+8 KB single arm front rack lunges

d) Pump work

EMOM 9

1: 10 x 1,5 Bulgarian split squat (left leg)
2: 10 x 1,5 Bulgarian split squat (right leg)
3: 25 x Jumping squats

Comment: Use some light DB’s for all three exercises.

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