BAS-WOD

Styrka

a1.
6 set: dual kb front squat – 10-10-8-8-6-6

a2.
6 set: 8-12 ring rows

Metcon – Intervaller

6 set:

6 burpees
12 alternerande dumbbell snatches
12 goblet squats
250 m assault bike

vila 1 min mellan set

WOD

Styrka

a1.

7 set: front squats – 6-6-4-4-4-3-3

a2.
7 set: 8-12 supinated barbell bent over rows

Metcon – Intervaller

6 set:

5 power cleans
5 dumbbell power snatches (höger)
5 dumbbell power snatches (vänster)
5 dumbbell suitcase reverse lunges (höger)
5 dumbbell suitcase reverse lunges (vänster)

vila 1 min mellan set