Pre WOD:
A, Overhead Squat 4 set*5 Rep
- Bygg upp till dagens 5 RM
Dagens WOD:
Power Clean Ladder:
Amrap 22 min
30 Power Cleans, 50/35 kg
30 Power Cleans, 70/50 kg
30 Power Cleans, 90/65 kg
Mellan varje set med Power clean:
2 Rundor:
10 Single Arm Dumbbell Push Jerks, 22.5/15 kg
10 Lateral Burpee Over Bars
* Efter genomförd 90/65 kg startar man alltså om amrap
Post WOD:
Core 1:
3 Rounds:
20-30 Hollow Flutter kicks
20 Russian Twist
12 Straddle V-Ups
Adductor Strength:
Copenhagen Exercise: 3 set*8/8 rep