Weightlifting

Tisdag

5 x 3 Paused tall snatch

5 x 1+1+1 Power snatch + Hang snatch + Low hang snatch

4 x 3 Snatch balance

 

Torsdag

5 x 2+1 Push Jerk + Paused Jerk

5 x 1+1+1 Power clean + Hang clean + Low hang clean

4 x 3 Clean pulls on riser

 

Gymnastics

Måndag

Build to HSPU

AMQRAP 10min
3-8 kipping HSPU + 6 Tuck-ups

Every 75s, 4 rounds
4 KB Strict Press, 2 Front rack hold walks, 2 Overhead hold walks

 

Onsdag

Morning

Build to Pull-ups/CTB

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

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

 

 

Afternoon

Build to Handstand walk

AMQRAP 10min
1-20m Handstand walk/zig-zag walk

Every 75s, 4 rounds
8 Renegade rows

 

Fredag

Build to Toes to bar

AMQRAP 10min
3-12 Toes to bar

Every 75s, 4 rounds
4 Sitting leg raise + 20s L-sit