Week 3 Training 3

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Warm up

2-3 Rounds

5+5 x Thoracic Rotation
10 x Active hinge
5 x Roll-over into V-sit

2 rounds with empty barbell:

5 x Deadlift
5 x Hang Muscle clean
5 x Front squat
5 x Push Press

A) Hang Power Clean

Build to heavy 2 reps of Hang Power Clean

Rest as needed

Comment: Build up over 5-7 sets until you have reached a heavy 2 reps. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).

With 95-100% of the weight do

4 sets of 1 rep Hang Power Clean

Rest as needed

b) Banded deadlift

5 sets of 5 reps Banded deadlifts

Rest 2-3 min between sets

Comment: Do some warm up sets and then use the same weight for the 5 sets. RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).

c) WOD

4 Rounds

3 Wall walks
12 Alt. DB Clean & Jerk @15/22,5 Intermediate: @20/30
8 Ring rows/Pull ups
12 DB Front Rack Squats

TC: 18