Dagens program til din træning
8 x Scorpion
10 x Reverse Scorpion
4 x Walkout with hip stretch
8 x Scapula push ups
4 x Jefferson curl w. rotation
10 x Elbow rotations
6 x Muscle clean
8 x Good morning
8 x Front rack reverse lunges
6 x Thrusters
Max reps unbroken double unders/single crossovers
Then
AMRAP 3
Max Double unders/Single crossover
B) Clean Complex
5 sets of: 1 x Power Clean + 1 x TNG Jerk + 1 x Hang Squat Clean
Rest as needed between sets
Comment: Do some warm up sets and then build up in weight over the 5 sets. You decide if you want to do power or split jerk. Touch and go from power clean to the jerk.
Use the same weight in the next part
AMRAP 1
1 x Power Clean + 1 x TNG Jerk
Comment: Do as many Clean & Jerks as possible in 1 min. You can drop the weight between reps.
5 Rounds
6 Double KB thrusters @2x10/16 Intermediate: @2x16/24
8 Double KB Russian swings
80 Single unders/60 Double unders
400/450 meter standing bike
TC: 19
Comment: do either double unders or single crossovers and do as many unbroken reps as possible. Use 4-6 attempts.