Warmup

Øvelser med en eller to skive(r)

EMOM 10 – complex

• 1 snatchgrip deadlift
• 2 x Hang Snatch high pull 
• 1 Powersnatch
• 1 Overhead squat

Styrke – 10 minutter
Enten EMOM

• Full snatch – Dagens 1 rep max

Eller EMOM

3 x full snatch – lidt lettere – dagens 3 rep max

Workout

AMRAP 7 minutter

• 10-12-14-16-18-20-22-24… Alt. Dumbbell snatch
• 4 Burpee box jumpover

Pause 3 minutter

AMRAP 7 minutter

• 2-4-6-8-10-12… Powersnatch
• 20 Double Unders (x 2 ved SU)
• Løb 200m

Styrke

• 5 x 5 High hang Snatchpull