GRUPPASSENS WODS

• Snatch grip Behind the neck press
• 5 reps x 4 set
• Handstand Hold + Pulses
• 20-40s x 4 set

• Frog stance Snatch grip Rdl
• 8-10 x 4
• Single leg box step down
• 6/6 x 4

Amrap 12 min

• 1 BMU / Box supported
• 3 Burpee Box jump over
• 5 P. snatch
• 8 Loaded Box step over

Hang Clean

• 2 reps x 4 set

Box Jump

• 5 reps x 3 set

Lätt push press

• 6 reps x 3 set

Front squat 5reps

• Clean pull 3 reps

Clean

Handstand walk progression

Teknik fokus

• Räcke

Kip/beat swing

Amrap 15min

• 200m löpning
• 3 Hspu/negative/box pike push up
• 4 Burpee Box jump over
• 5 pull up
• 6 Deadlift

Jerk /push & split

Snatch progression

• 1-2-3-4-5-6-7-8-9-10
• Power snatch
• Box jump over

1 wall walk

Fokus punkt för dagen:

Gymnastik

• pull up
• beat swing
• kippning
• handstående

Amrap 20min

• 500m AB / 400m rodd
• 6 Clean 60/40kg
• 6 pull up
• 6 s.a devil press 22,5/15kg
• 6 medball over shoulder

Dagens fokus: Clean & Jerk

Wod

Emom x30

• 5 squat cleans
• 10 barfacing burpee
• 7 push press
• 10 pull up
• Vila

A1/ Split Jerk (från räcke)

• 3 reps x 5 set

A2/ Seated explosive Jump

• 3 reps x 5 set

Amrap 20 min

• 10 Deadlift
• 8 Hang power clean
• 6 Front squat
• 8 Chest to bar
• 10 Bar facing burpee
• 8 Toes to bar