Warmup

• 50 top plank up downs på 25 kg plate
• 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
• 50 top plank up downs på 25 kg plate

Scapula pushups – stretch

Styrke
Weighted pull ups 3×5

Skill
Kb snatch

WOD

• 50 Kb snatch
• 40 Goblet squat
• 30 Pull ups
• 20 cal ro/ 15 cal air bike/ski erg
• 100 m løb

Workout – For time

D/B DT (25/18)

Five rounds of:

• 155 pound Deadlift, 12 reps
• 155 pound Hang power clean, 9 reps
• 155 pound Push jerk, 6 reps