Vecka 19

Weightlifting

Tisdag

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

 

Torsdag

5 x 3 Paused tall snatch

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

4 x 3 Snatch balance

 

Gymnastics

Måndag

Build to Pull-ups/CTB

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

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

 

Onsdag

Morning

Build to HSPU

AMQRAP 10min
3-8 kipping HSPU

EMOM 5 min
8-10 Push-ups

Afternoon

Build to Toes to bar

AMQRAP 10min
3-12 Toes to bar

Every 75sec, 4 rounds
4 Straddle leg lifts + 20s Straddle hold

Fredag

Build to Handstands

AMQRAP 10min
5 Wall floats + 20sec hold/20s Freestanding holds

EMOM 6 min
A) 30s Plank
B) 15 Pike Scapula push-ups