Station 28 – Funktionel Træning

Warm Up (Power Clean & Push Jerk) (No Measure)

2 Rounds Each, You Go I Go

10 Clean Deadlift

10ea BB Front Rack Opener

5 Strict Press

*partner: Easy Row

2 Rounds Each, You Go I Go

5 Hang Muscle Clean

5 Push Jerk

5 Power Clean

*partner: Moderat Pace Row

Power Clean

Every 90 sek x 8 set

Set 1-4: 2 Power Cleans + 2 Push Jerks @70-80%

Set 5-8: 1 Power Cleans+ 1 Push Jerk @80-90%

Front Squat

Every 2 min x 4 Sets

3 Front Squat

*øg kg lidt hver set

Conditioning (3 Rounds for time)

Every 5 min x 3 sets

200m Run or 20/15 cal Row

15 DB Hang Clean Jerk 15/10 – 22,5/15

10 Burpee Over DB’s