Uge 1 Træning 5

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WARM UP

2 ROUNDS WITH WOODEN STICK

10 x Shoulder rotations/dislocations
10 x Goodmornings
10 x Overhead squats
5 x Snatch

2 ROUNDS WITH EMPTY BARBELL

5 x Snatch deadløft
5 x Muscle snatch fra hang
5 x Overhead squat
5 x Behind the neck press with snatch grip

USE 2 MIN ON ROTATION + WRIST STRETCH

A) Snatch Complex

E2MOM 12

6 x touch and go power snatches

B) Front squat

4 sets of 6 reps

Rest 90 sec. between sets

c) WOD

3 rounds for time

400 m run
20 box jumps
400 m run
20 push ups/HR. push ups/HSPU

1 min rest

D) Accessory work

2 runder:

15 meter Mixed KB front rack & OH walk (right arm in front rack)
15 meter Mixed KB front rack & OH walk (left arm in front rack)
15 meter Mixed KB front rack & suitcase carry (right arm in front rack)
15 meter Mixed KB front rack & suitcase carry (left arm in front rack)

Rest 90 sec. betweent the two rounds.