Weightlifting

Tisdag

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

 

Torsdag

5 x 1+2 Power snatch + Snatch

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

4 x 2-3 Snatch pulls

 

Gymnastics

Onsdag Morning

Build to Pull-ups

AMQRAP 10 min
3-12 Kipping/Butterfly Pull-ups

Every 75s, 4 rounds
3 Strict Pull-ups/Chest to bar

 

Onsdag Afternoon

Build to HSPU

AMQRAP 10min
3-8 Kipping HSPU

EMOM 6 min
4 Strict press, 2 Waiter’s walk (alternate arms each round)