Uge 5 Træning 2

5 x Hindu stretch
8+8 x One arm KB overhead lunges (8 lunges for each arm)
8 x Scapula push ups

2 rounds with an empty barbell

5 x Snatch deadlift
5 x Muscle snatch (from hang)
5 x OH squat
5 x Snatch grip press behind neck

A) Snatch

5 sets of: 1 x Power snatch + 2 x snatch balance

Rest 1-2 min between sets

Comment: Do some warm up sets and then build up in weight over the 5 sets. Focus on good technique rather than heavy weight.

Then with the same weight

EMOM 4

3-4 x Power snatch

4 set of: 10-8-6-4

Rest 2 min between sets

Comment: Use a band if you are challenged. If you aren’t challenged then use weight and increase every set.

3 rounds:

Rest as needed

Then use 10 min on handstand walk. Pick some of the following exercises depending on your level.

For time- 3 rounds

250 m Ski erg
500 m Row
1000 m bike erg

Rest 2 min between rounds

TC: 23 min

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