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7. SEPT 2016: Tunge snatch, 20 min WOD, tunge hang power cleans + gymnastics overload

8 Sep


1. Snatch

  • 5 x 3 reps from blocks (knee): 5 x 3 reps @ 55 kg
  • 5 x 3 reps from blocks (midt lår): 45-55-60-65-70 kg (video)

2. Barbell Cycling

For time:

  • 10-8-6-4-2 hang power cleans @ 70 kg

Score: 4:08 min

3. Conditioning

AMRAP 20 min:

  • 50 wallballs @ 6 kg
  • 50 double-unders
  • 40 box jumps 20”
  • 40 toes to bar
  • 30 pull-ups 
  • 30 burpees
  • 20 power cleans @ 45 kg
  • 20 push jerks @ 45 kg
  • 10 power snatch @ 45 kg
  • 10 strict ring pull-ups

Score: 1 hel runde + 13 wallballs

4. Gymastics Condiitioning

10-9-8-7-6-5-4-3-2-1 of:

  • Strict C2B Pull ups
  • Strict Ring Dips
  • Pistols (prescribed reps on each leg)

Score: 23 min

On the go…

20 km på cyklen 🚲

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