Uge 2 Træning 3

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Warm up

With a stick

10 x Dislocations
10 x Goodmornings to squat

2 rounds

8 x Alternating squat thoracic rotation
8 x Pull aparts w. band

2 rounds with a barbell

5 x Deadlift
5 x Muscle cleans from hip (high elbows)
5 x Power cleans
5 x Squat cleans

A) Clean & jerk complex

E2MOM 14

2 x Hang power clean + 1 x Push press + 1 x Split jerk

Comment: Build to a heavy complex over the EMOM.

B) Pull ups

5 sets of 4 reps eccentric pull ups (5 sec down)

1-2 min rest between sets.

Comment: Jump up (or if possible pull yourself up) and go 5 sec down. Do either banded, body weight or add extra weight if you are not challenged.

C) Handstand walk

2-3 rounds for quality

2-3 rounds
2-3 Wall walks (get as close to the wall as possible)
4-5 Kick ups to wall (as lightly as possible)
2-3 x Handstand walk to wall / Handstand walk

Rest as needed

Comment: Handstand walk to wall = Kick up a few steps from the wall and do a handstand walk until you reach the wall. Try to go further away from the wall.

D) WOD

For time

50 Air squats
40 Wall balls 14/10 lbs
40 Ab mat sit ups
30 Power cleans @20/35 Intermediate: 30/45 RX: @35/50
30 Ring rows/pull ups
20 Thrusters
20 Burpee box jump over
200 Single unders/100 double unders

TC: 19