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14. SEPT 2016: Skills, vægtløftning og 15 min AMRAP

14 Sep


Fin træning i meget flot selskab. Både Søren, Claus, frk Hedelund, Allan og jeg ramte Fabrikken på nogenlunde samme tid. 

Skills

EMOTM x 16 min:

  1. 1 legless rope climb + 1 alm rope climb
  2. 4 strict handstand push-ups
  3. 1 strict ring MU + 4 ring pull-ups
  4. 8 alternating weighted pistols (+8 kg)

Vægtløftning

  • 3×2 Hang Snatch Pull + Hang Squat Snatch at 65% (50 kg)
  • 3×2 Hang Snatch Pull + Hang Squat Snatch at 70% (55 kg)
  • 3×2 Snatch Pull at 100% of best snatch – Pause 1″ off the ground (77 kg)
  • 2×2 Snatch Pull at 110% of best snatch – Pause 1″ off the ground (85 kg)

VL var nemt i dag. 

Conditioning

AMRAP 15 min:

  • 55 Power Snatches @ 30 kg
  • 55 Pull-Ups
  • 55 Calorie Bike
  • 55 Handstand push-ups

Score: 1 runde + 10 power snatch

Ad og av!!!

On the go…

20 km på cyklen

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