Week 3 Training 1

2 Rounds

4 x Walkout with hip stretch
10 x Scapula pull ups
8 x Kip swings

2 Rounds - with empty BB

5 x Clean deadlift
5 x Clean Pull
5 x Power clean
5 x Front squat
5 x Squat clean

A) Squat clean

Every 90 sec x 10

1 x Squat clean

Comment: Do some warm up sets and then use 90-95 % of the weight from your heavy 2 reps Squat clean in week 2.

Then with 80 % of the weight you just used

3 sets of: 1 x Squat clean w. 2 sec in bottom + 1 x Front squat w. 2 sec in bottom

Rest 1-2 min between sets

b) Elevated ring rows

4 sets of 6-10 reps Elevated ring rows (pause for 2 sec in top position of every rep)

Rest 2 min between sets

c) WOD

2 min on/1 min off x 6

A:
5 Box jumps/High box jumps
8 DB snatch @10/15 Intermediate @15/22,5

B:
6/8 cal Assault bike
2 Wall walks

Comment: Alternate between A and B. 3 times on each.

d) Accessory

3 rounds

10-20 sec L-sit hold in parallettes
30-50 sec Wall facing Handstand hold

Rest as needed

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