BAS-WOD

Teknik/Styrka

12 set: cleans – 4-4-4-3-3-3-2-2-2-1-1-1

Metcon

8 min amrap

8 hang squat cleans
8 shoulder-to-overheads
8 lateral burpees

WOD

Styrka – 20 min

Complex

1 clean + 2 hang cleans
Öka vikt över set.

Metcon

10 rounds for time

2 squat clean thrusters (60/45 kg)
4 lateral burpees
6 toes-to-bar/beat swings