Dagens program til din træning
1: 50 sec Banded Pulldown
2: 50 sec OH squat bodyweight
3: 50 sec 90 degree external rotation
5 x Snatch pull
5 x Muscle snatch
5 x Snatch balance
5 x Power snatch
5 x OH squats
A) Clean & Jerk complex
5 sets of: 2 x TNG power cleans + 2 x Front squats + 2 x Power jerks
Rest as needed
Then with this weight
EMOM 5
3 x Power jerk
b) Chin ups
5 sets of 4 reps negative Chin ups (4 sec down)
Rest as needed
Comment: Jump up with your chin over the bar and then lower yourself down for 4 sec.
c) WOD
AMRAP 25
Buy in: 1 km run
16 Knee raises/knees to elbows/Toes to bar
12 Double KB Clean & Jerk @2x8/16 Intermediate: @2x12/20
12 Double KB FR. lunges
16 V-ups
12 Ring rows/Pull ups
12 Line facing Burpees
Comment: Do some warm up sets and then build up in weight over the 5 sets.