Strength
A: 'Snatch’
EMOM till miss
A: 'Snatch’
EMOM till miss
50kg + 2.5kg per lyft
95kg
B: 'Clean and Jerk'
EMOM till miss
70kg + 2.5kg per lyft
C: 'Front Squat’
tung etta = 140kg
Fail få 145kg
Gymnastics
A: Strict Handstand pushups
Alt 1. Strict Handstand pushups 4 reps x 4sets
Starting from headstand. This is a preparation for freestanding handstand pushups. Go into a headstand close to the wall but without touching. With a locked body line start the movement by a slight “fall”. This will create a momentum to press up and push the head through the arms. Return to the starting position with control. This can also be done in a deficit version.
A2. Mixed grip pullups 5 reps x 4sets
Tempo 40x1.
B1. Ring dips 6 reps x 3sets
Tempo 30x1.
B2. Ring row with wide position 6 reps x 3sets
Tempo 30x1
Gymnastics
A: Strict Handstand pushups
Alt 1. Strict Handstand pushups 4 reps x 4sets
Starting from headstand. This is a preparation for freestanding handstand pushups. Go into a headstand close to the wall but without touching. With a locked body line start the movement by a slight “fall”. This will create a momentum to press up and push the head through the arms. Return to the starting position with control. This can also be done in a deficit version.
A2. Mixed grip pullups 5 reps x 4sets
Tempo 40x1.
B1. Ring dips 6 reps x 3sets
Tempo 30x1.
B2. Ring row with wide position 6 reps x 3sets
Tempo 30x1
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