Station 28 – Funktionel Træning

Warm Up (Clean Jerk) (No Measure)

(Tom stang/pind)

‘

Every 75 sek x 8 set

set 1+2:

2 High Hang Muscle Clean

2 Low Hang Muscle Clean

2 Strict Press

set 3+4:

2 High Hang Power Clean

2 Low Hang Power Clean

2 Push Press

set 5+6:

2 High Hang Squat Clean

2 Low Hang Squat Clean

2 Split Jerk

set 7+8:

2 Clean Jerk @25-40kg

Clean and Jerk

Every 90 sek x 5 Sets

3 Clean Pull

2 Hang Squat Clean

1 Jerk

Progression:

Uge 1+2: 75-80% af 1 RM Squat Clean

Uge 3+4: 80-85% af 1 RM Squat Clean

Strict Press

Every 45 sek x 10 set

3 Strict Press @10X0

Progression:

Uge 1: 65% af 1RM

Uge 2: 70% af 1RM

Uge 3: 75% af 1RM

Uge 4: Chaos Press

Conditioning (3-7 min) (2 Rounds for time)

For Time:

15 V-Ups

5 Burpee Box Jump

10 Overhead Squat 45/30 – 60/40

5 Burpee Box Jump Over

15 V-Ups

5 Burpee Box Jump Over

10 Power Snatch 45/30 – 60/40

5 Burpee Box Jump Over

15 V-Ups

Time Cap: 7 min