Dagens program til din træning
10 x Disolations with stick
10 x Kneeling circles on wall (each side)
30 sec x Wall squat w. twist (each side)
6 x Muscle snatch (from hang)
6 x OH squat
6 x Sotts press (light barbell)
6 x Snatch balance
6 x Squat snatch
A) Clean Complex
7 Sets of: 1 x Hang Power Clean + 2 x Hang Squat Cleans
Rest as needed between sets
b) Back Squat
4 sets of 5 reps Back Squat w. 3 sec pause in bottom of the first and last rep.
Rest 2-3 min between sets
Comment: Do some warm up sets and then the 5 sets with RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).
c) Double under + Single crossover
Use 5-8 min to practice single crossover and do as big sets as possible.
Then
For time
scaled: 200 Intermediate: 300 reps Double unders
*Every time you break = 4 Shuttle Runs
TC: 6
d) wod
AMRAP 13
20 meter Sandbag bear hug carry @25/35 Intermediate: @35/50
20 Wall Balls @14/20 lbs
8 Sandbag Cleans
3 Wall walks
Comment: Do some warm up sets and then build up in weight over the 7 sets.