Warmup

• Inchworm x 10
• 90/90 stretch 5+5
• reverse table position 5+5
• 3 way lunge (lige frem, 45 grader, 90 grader) 5 rep hver position
• Hamstring pulses 10+10
• Hamstring reaches (skub frem) 5+5
• Rotation (løse hofter)
• Rotation, throw/chop

10 each side per exercise:

• Wall Leg Swings (Linear/Lateral)
• Iron Cross
• Supine Single leg Wipers
• Supine Hip Circles
• Scorpions
• Prone Lateral Knee Drives

Styrke:
Dødløft 5×3

Skill:
Pistol Squat og skaleringer heraf

WOD – Annie’s Got a Gun
50-40-30-20-10

• Double Unders (eller 2 x SU)
• Abmat Sit-Ups

*20 Pistols (10 each leg) between each set of DU’s and SU’s.

Workout

WU – 8min OMEM
5 Power clean + Power jerk @ 40 % CLEAN JERK to 60 % CLEAN JERK