Warmup – 10 minutter
3-5 Runder: (15sek på hver øvelse, 1 min pr. runde)
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Jumping jacks (sprællemænd)
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Air-Squat
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Push-Ups
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Burpees eller Jumping Squat
Teknik – Clean and jerk – 10 minutter
EMOM 10 minutter
- 3 Clean and jerk
Øv forskellig jerk og øg vægten.
Workout – “Triple Double”
AMRAP 5:
Buy-In: 100 Double Unders / 200 Single Unders
Immediately Into…
12 Power Clean and jerk 30/20
6 Alternating Dumbell Snatch
4 Burpees
Rest 4 Minutes
AMRAP 5:
Buy-In: 100 Double Unders / 200 Single Unders
Immediately Into…
8 Power Clean and jerk 40/30
6 Alternating Dumbell Snatch
4 Burpees
Rest 4 Minutes
AMRAP 5:
Buy-In: 100 Double Unders / 200 Single Unders
Immediately Into…
4 Power Clean and jerk 50/35
6 Alternating Dumbell Snatch
4 Burpees