Warmup – Opvarmning med barbell

8 reps af: deadlift, goodmorning, bent over row, high pull, biceps curl, triceps curl, shoulder press, jerk, front squat, back squat, overhead squat, sots press

Styrke – 20 minutter
Først: EMOM 6

• 2 squat clean

Derefter: EMOM 6

• 1 powerclean and jerk

Derefter 8 minutter

• Max 1 clean + 2 frontsquat
• Max 1 clean + 2 jerk

Workout

Enten:

• 50 Deadlifts
• 20 Synchronized lateral burpees over bar
• 40 Power cleans
• 20 Synchronized lateral burpees over bar
• 30 Shoulder-to-overhead
• 20 Synchronized lateral burpees over bar
• 20 Front Squats
• 20 Synchronized lateral burpees over bar
• 10 Clusters

Team på 2 – I-go-you-go

Eller

5 rounds of ‘DT’. TC: 8 minutter

• 12 Deadlifts
• 9 Hang power cleans
• 6 Shoulder-to-overhead

Then in remaining time AMRAP of:

Ring muscle-ups