Vecka 20

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

EMOM, 5 min
6 KB Z-press

 

 

Onsdag

Morning

Build to Ring Dips

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

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

 

Afternoon

Build to Butterfly Pull-ups/CTB
(Prerequisite: 8 Kipping Pull-ups, 4 strict)


AMQRAP 10min
3-12 Butterfly pull-ups/CTB

Every 30s, 8 rounds
A) 20s Active hang
B) 20s Plank holds

 

Fredag

Build to Handstand walk

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

EMOM, 5 min
Animal locomotion