Weightlifting

Tisdag

5 x 1 Halting clean deadlift 1 Power clean + 1 Hang clean + 1-2 Jerks

5 x 1 Clean and jerk

3 x 3-5 Sots press 3 Tempo overhead squat

 

Torsdag

5 x 1 Snatch high pull 1 Power snatch 1-2 Hang squat snatch

5 x 1 Snatch

3 x 5 Halting snatch deadlifts 3 Tempo overhead squats/drop snatch

 

Gymnastics

Måndag

Build to Butterfly pull-ups/chest to bar

AMQRAP 10min
5-12 Kipping pull-ups/Chest to bar

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

 

Onsdag

Morning

Build to Ring work

AMQRAP 10min
3-8 Ring Butterfly pull-ups

Every 75s, 4 rounds
3-8 Strict ring dips

 

 

Afternoon

Build to Handstands

AMQRAP 10min
5 Wall floats + 20sec hold/freestanding hold

Every 75s, 4 rounds
3-5 Hanging Tuck-ups

 

 

Fredag

Build to HSPU

AMQRAP 10min
3-8 kipping HSPU

Every 75s, 4 rounds
4 KB Strict Press, 2 Waiter’s walk, 2 Overhead holds