Dagens program til din træning
1 min of Disolations with stick
1 min of Kneeling circles on wall
1 min of Wall squat w. twist
5 x Snatch deadlift
5 x Muscle snatch
5 x Snatch balance
5 x OH squats
5 x Power snatch
5 x Squat snatch
A) Snatch complex
6 sets of: 1 x Snatch deadlift + 1 x Snatch high pull + 1 x Power snatch
Rest as needed
b) Front squat
6 sets of Front squat
2 sets of 8 reps
2 sets of 4 reps
2 sets of 2 reps
Rest as needed between sets
Comment: Do some warm up sets and then follow the rep scheme. Increase the weight when reps get fewer. RIR 2 in all sets. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure)
For time
4/5 km bike
E2MOM
6 Knee raises/knees to elbows/Toes to bar
6 Power jerks @25/35 Intermediate: @30/45
6 Front squats
TC: 20
Comment: Start the workout by doing the three exercises
Comment: Do some warm up sets and then build up in weight over the 6 sets.