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

Build to Toes to bar

AMQRAP 10 min
3-12 Kipping Toes to bars

EMOM 6 min
3-8 L-sit leg raises

 

Fredag

Build to Handstand

AMQRAP 10 min
10-20s Handstand hold drills

AMRAP 4 min
KB Overhead holds