Torsdag 25 januari 2018

WoD#1:
10 minutes Snatch Tecnique

WoD#2
5-4-3-2-1 Touch and Go Squat Snatches (Scaled Power) @ 40-50-60-70-80% 1RM 
Rest 60-90s between each set. Increase weight each round only if able to with good technique

Time Cap 10 minutes

WoD#2
12 min AMRAP
10 Push Press @ 50% 1RM (Rx 50/35kg)
10 Weighted Back Extension (15/10kg)
10 Ring Rows
10 Goblet Squats (24/16kg) 

Nybörjarepass

WoD#1:
Power Snatch technique training with low weights
Ca 20 minutes

WoD#2
10 min AMRAP
8 Push Press (15-30kg)
8 Back Extensions
8 Ring Rows
8 Goblet Squats (8-16kg)