WOD Måndag 22:a Juni 2020

BAS-WOD

Styrka

emom *15 min

min 1. – 12-16 dumbbell reverse lunges
min 2. – 40-50s dual kb rack carry 40-50s
min 3. vila

Metcon

14 min amrap

12 pull-ups/jumping pull-ups
24 db power snatches
36 air squats


WOD

Styrka/Teknik

Teknikträning 10 min
hang clean

emom *12 min

6 min *4 hang cleans
2 min vila
6 min *2 hang cleans

Metcon

3 rounds for time

50 wall balls
10 hang power clean (@ heavy – max 80/55 kg)
5 muscle-ups/bar muscle-ups/2*chest-to-bar pull-ups

Time cap: 16 min