Weightlifting

Tisdag

5 x 2 + 2 Drop snatch + Overhead squat

5 x 1 + 1 + 1 Dip snatch + Hip snatch + Hang snatch

5 x 2 + 2 Snatch pull from power position + Snatch hang pull

 

Torsdag

5 x 2 + 2 Tall clean + Jerk balance

5 x 1 + 1 + 1 Dip clean + Hip clean + Hang clean

5 x 3 Double paused push jerk

 

Gymnastics

Onsdag Förmiddag

Build to Handstand walk

AMQRAP 12 min
1-20m Handstand walk/30s Handstand drills

EMOM 6 min
A) 4-6 L-sit Leg lifts
B) 20-30s Face-down Handstand hold

 

Onsdag Eftermiddag

Build to Butterfly pull-ups

AMQRAP 10 min
3-12 Butterfly Pull-ups

TABATA
A) Scapula Push-ups
B) Lying leg lifts