[Ozziking]

Onsdag

#1

Cykling 60 min
Bål & stretch

#2 Fri-pass

Snatch pull, hang snatch, snatch + OHS: OTM

30x1+1+1+1
30x1+1+1+1
32,5x1+1+1+1
35x1+1+1+1
35x1+1+1+1
37,5x1+1+1+1
40x1+1+1+1
40x1+1+1+1

Snatch OTM:

40x3
40x3
42,5x3
42,5x3
45x2
45x2
47,5x2
47,5x2
50x2
50x2
52,5x2
55x2
57,5x1 Nice!

Row n jump: x5 rounds

15 cal row
25 double unders

Circuit A: x5 rounds

10 kb clean / arm (20kg)
10 goodmornings (40kg)
10 Tuck sit holds (2-3s per rep)

Row n jump: x5 rounds

15 cal row
25 double unders

Circuit B:

7, 6, 6, 5, 4 reps of:

Chin-ups
Sumo-deadlifts (80-85-90-95-100 kg)
Pistol squats

Finisher:

15/15/20 reps of

Burpees
Cal row

Stretch, lite underkroppsrehab, facepulls