Weightlifting

Tisdag

5 x 1+2 Push jerk + Split jerk

5 x 1+1+1 Halting clean deadlift + Hang clean + Clean

4 x 3+1 Push press behind neck + Clean grip paused overhead squat

 

Torsdag

5 x 2+2 Snatch from power position + Snatch balance

5 x 1+1+1 Halting snatch deadlift + Hang snatch + Snatch

4 x 3 Segment snatch pulls on riser

 

Gymnastics

Måndag

Build to Pull-ups/Chest to bar
AMQRAP 10min
5-12 kipping Pull-ups/Chest to bar

Every 75sec, 4 rounds
3 strict/weighted Pull-ups

TABATA
a) Wall fingerraises
b) Shoulder taps

 

Onsdag

Morning

Build to HSPU
AMQRAP 10min
3-8 kipping HSPU

Every 75sec, 5 rounds
4 strict/negative HSPU/Push-ups

TABATA
a) Active hang
b) Plate overhead holds

 

Afternoon

Build to Toes to bar
AMQRAP 10min
2-10 Toes to bar

Every 75sec, 4 rounds
3 Skin the cat/Ball-ups

TABATA
a) Push-ups
b) Ring row

 

Fredag

Build to Handstands
AMQRAP 10min
5 Wall floats + 20sec hold/15-20s Freestanding holds

Every 75sec, 4 rounds
20s Forearm strengthwork

TABATA
a) Belly passthroughs
b) Hollow behind the neck press