Dagens program til din træning
10 x Dislocations with stick
5 x sotts press with stick
5 x High knees jump
5 x Snatch Deadlift
5 x Muscle snatch
5 x Snatch balance
5 x Power snatch w. 3 sec pause in catch
5 x OH Squat
A) Snatch complex
5 sets of: 1 x Hang Power Snatch + 2 x OH Squat + 1 x Power Snatch
Rest as needed
b) Deadlift
3 sets of 8 reps Deadlift
Rest 2 min between sets
Comment: Do some warm up sets and then the 3 sets with RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
c) WOD
AMRAP 15
Cal row (moderate pace)
*Every 4 min: 20 Wall balls + 6 Burpee box step overs
Rest 3 min
AMRAP 15
Cal row (moderate pace)
*Every 4 min: 20 Wall balls + 6 Burpee box step overs
Comment: Start both AMRAP’s with wall balls and burpee step overs
Comment: Do some warm up sets and then build up in weight over the 5 sets.