Veckans WODS – 20190325-20190331

Veckans WODS – 20190325-20190331

Veckans teknikövning: Bar MU
Nästa veckas teknikövning: Squat Clean + Heavy single

---

MÅNDAG

Weightlifting

A: Hang Power Snatch + Hang Squat Snatch tech
– Coach choice!

B: Hang Power Snatch + Hang Squat Snatch – 15min TC
– 6x 1+1
– Försök inte maxa utan håll dig på en vikt du klarar tekniskt

C: 21-15-9
Hang Squat Snatch 35/25 – Scale: Hang Power
Burpees
Box Jump 60/50

Assistance & Extra
D: Clean Pulls
5×3

---

TISDAG

Gymnastics & Body control

A: 3 set
30s Hollow Hold
20/20s Side Hollow Hold

B: 3 set
10-30s Chest to / Chin Over – Bar Hold
30/30s One Arm Plank Hold

C: Amrap 15min
10 Push ups
10 KBS 24/16
10 Jumping Squats

Assistance & Extra – Gör detta om det finns tid kvar på klassen!
D: Emom 10min
1: 8 Ring Row
2: 15 V-ups

---

ONSDAG

Cardio

A: Amrap 30min
200 DU
100 Alt. DB Snatch 22/16
100 Walking Lunges 22/16
100 One Arm Push Press 22/16
100 Sit Ups

Assistance & Extra
B: 5 k Row

---

TORSDAG

Strength

A: 3 set
8/8 Box Step
8 Ring Row
40-60s Plank Hold

B: Back Squat
4×8
– Gör 3-10 Strict Pullups mellan seten

C: 3 set
8-12 Barbell Bicep Curl
8-12 Good Mornings

---

FREDAG

Weightlifting

A: Power Clean + Push Jerk tech – 20min
– Coach choice!

B: Every 2min for 16min – 8 set
3 Power Clean Push Jerk
– Vikt på känsla, fokus på teknik

C: 3min Max meter Row

Assistance & Extra
D: Deadlift
4×5 @ 70%

---

LÖRDAG

Gymnastics & Body Control

A: 3 set
10 Hollow ups 
10 Arch ups 

B: 3 set
10-15 Seated Leg Lifts 
10 Reverse snow Angels

C: Handstand
4x 10-30s – Scale: Wall facing
– 40s Straddle stretch mellan seten

D: Tabata
KBS 24/16
Burpees
Wallballs
– Gör klart en hel tabata / övning. Vila 1min mellan

---

SÖNDAG

Cardio

Coach choice! =D