Uge 2 Træning 1

Warm up

2 Rounds - with empty BB

5 x BB jefferson curl
5 x BB Goodmornings
10 x Back rack Elbow rotations

2 Rounds - with empty BB

5 x Deadlift
5 x Muscle clean from hip
5 x Power clean w. 3 sec pause in catch
5 x Front squat
5 x Strict press
5 x Power jerk w. 3 sec pause in dip and catch

A) Clean & Jerk

E2MOM 10

1 x Power clean + 1 x Low hang power clean + 1 x Power jerk

Comment: Do some warm up sets and then build up in weight over the 6 sets. Low Hang=Below knees.

Then with 100-110% of the weight

4 sets of: 1 x Power clean + 1 x Power jerk

Rest 2 min between sets

b) Rope climb

3 rounds of:

3 x Rope handless hold
3 x Jump + first foot placement
1-2 x Rope climbs (get as high up as possible)

Rest as needed

Comment: Rope handless hold=Do a footlock that is good enough to let go of the rope with your hands.
Jump + first foot placement=Jump high and do your first foot placement/footlock. Then go down again.

E2MOM 8

10 Jumping squats
5 Burpees
1-2 Rope climbs (get as high up as possible)

c) WOD

6 rounds

6 Power cleans @30/45 Intermediate: @35/50
6 Knee raises/knees to elbows/Toes to bar
6 Burpee over bar

TC: 10

d) Accessory

3 rounds

10 x Wide-elbow ring row
6-10 x Push ups/Jumping Push up to plate

Rest as needed