Aikataulu

Weightlifting (Snatch) + Upperbody strength

a) wu: 10min (3 rounds w/stick/bar/light weight)
3 x High Pull
3 x Hang Snatch
3 x Snatch Balance
3 x OHS

b) 14min e2mom
2 x Hip/High Hang Snatch
2 x Snatch Balance (2s. pause at receiving pos.)

7 rounds, try to go as heavy as you can, with as small increases as possible.
Unbroken sets.

c) 10min emom
1. 4 x Pull Up – Tempo (X331)
2. 6 x Strict Press – 3-5s negative phase

Conditioning

a) 10min amrap
12 x Deadlift @ 60/42,5kg
9 x Hang Power Clean 60/42,5kg
6 x Push Jerk 60/42,5kg

b) Tabata (8 x 20/10)
1. DU/SU
2. Row/Assault
3. Wall Ball

4min rest between a & b

Skill / Rest

NO WODS!

Cardio: Intervals

Gymnastics: Rings

Weightlifting: Clean

Strength

a) Warm Up
This is warm up, do it correctly so you´ll be ready for part B/C. No warm up sets in part B/C

b) 20min e4mom
5 x Deadlift 80-85% 1RM
** Increase weight from last week, do all 5 sets with the same weight

c) 15min time window
4 x 5 Front Squats @75-80%

Weightlifting (Clean) + Conditioning/Metcon

a) 12min e90s.
1 x Clean
1 x Hang Clean

**Increase weight 2 times, try to go as close to your 1RM as possible

b) 15min Amrap w/partner
5 x Devils Press (Both) 22,5/15kg
10 x DB Squat (Synchro) 22,5/15kg
15 x Sit-Ups (Synchro)

**Both will do 5 reps of Devils Press (IGYG), other movements will be done synchronized.

SKILL + VETO-Challenge

Gymnastics: Handstand

Challenge: Qualifying for Veto-Competion on December

Veto Cup 7/13

Open 20.2

20min Amrap of:
4 x DB Thruster 22,5/15kg
6 x TTB
24 x DU

Scaled:
15/10kg DB
Hanging Knee Raise
Single Unders

Mobility/ Rest:

Veto-Yoga to improve your flexibility