Lördag 7 september 2019

WoD#1
EMOM 10 minutes

3 TTB Advanced: 5 Scaled: 5 Hanging Knee Raises

5 Lateral Squat Jumps

1 Squat Clean & Jerk Advanced: 1 SC + 2 Jerks Scaled: Power or Hang Clean + Jerk
(Build weight as needed - Heavyish)

WoD#2 "Tee Time"
12 Min AMRAP

12 Deadlifts   (42,5/30kg)

9 Hang Power Cleans

6 Front Squats

3 Push Press

(Advanced 15/12/9/6 Reps)

Goal: 5+ Rounds

Extra Credit

2:00-4:00 of Each

T-Spine Roller Smash

T-Spine Overhead Extension

Overhead Rib Mobilization   (ea/s)

Nybörjarpass

WoD#1
EMOM 10 minutes

2 Hang Power Cleans

5 Hanging Knee Raises

5 Lateral Squat Jumps

(Low to medium weights)

WoD#2 "Tee Time"
12 Min AMRAP

12 Deadlifts   (25/15kg)

9 Hang Power Cleans

6 Front Squats

3 Push Press