Weightlifting

Tisdag

5 x 1+2 Power snatch + Snatch

5 x 3+2 Push press behind neck + Overhead squat

4 x 2-3 Snatch pulls

 

Torsdag

5 x 1+1+1+1 Clean + Push Jerk + Hang clean + Jerk

5 x 3 Front squat + Push press

4 x 2-3 Clean pulls

 

Gymnastics

Onsdag Morning

Build to Toes to Bar

AMQRAP 10 min
3-12 Kipping Toes to bar

EMOM 6 min
A) 3-5 Hanging Tuck-ups
B) 3-5 Sitting leg lifts

 

Onsdag Afternoon

Build to Handstand walk

AMQRAP 10min
Handstand walking drills

EMOM 6min
A) 6 Wall rows R-arm
B) 6 Wall rows L-arm