Weightlifting

Tisdag

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

 

Torsdag

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

 

Gymnastics

Måndag

Build to HSPU

AMQRAP 10min
3-8 kipping HSPU

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

TABATA
a) Active Hang
b) 10-15s Dip bar bottom holds

 

Onsdag

Morning

Build to ring Dips

AMQRAP 10 min
5-10 ring Dips/ring Push-ups

Every 75s, 4 rounds
2-5 ring Skin the cats

TABATA
a) Ring Y-outs
b) Dip bar Top holds

 

Afternoon

Build to Pull-ups/CTB

AMQRAP 10min
5-12 kipping pull-ups/CTB

Every 75s, 4 rounds
3 Strict/weighted Pull-ups

TABATA
a) Wall fingerraises
b) Shoulder taps

 

Fredag

Build to Handstand walk

AMQRAP 10min
1-20m Handstand walk/obstacle course

Every 75s, 4 rounds
10 DB Shoulder Seesaw Press