1 min on 1 min off

12 min (0-12 min)
4 Snatch alternativ (GTO) + Wallball
1 min on 1 min off
1 min break between

10 min  (13-23 min)
4 Squat Clean (Front Squat)  + V-ups
1 min on 1 min off
1 min break between

8 min (24-32 min)
4 Deadlift + Bar Facing Burpees
1 min on 1 min off

Warmup 20 min dynamic mobility
Main workout:
20 min 2 Rounds.

12 reps (Performance RIR+6-8)
8 reps Strength/Technic 60-70% or RIR+4)
6-4 Power Strength (80-90% or RIR+2)

Ex1. Thrusters
Burpees
Ex2. Hang Power Snatch
Burpees
Ex3. Push Jerk/Push Press
Burpees
Ex4. Hang squat Clean
Burpees
Ex5. Overhead Squat
Burpees

FORKLARING:

• 10 min dynamisk oppvarming

• To og to sammen, ca like sterke, bytte på stenger

• 2-3 oppvarmingssett med økende belastning

• 3 sett på alle øvelser

• 1 - 1 - 1/0 RIR for hver øvelse

• Husk riktig teknikk!

• 3 min pause mellom hvert sett I supersettet

• Totalt 15 min til disp per supersett

SUPERSETT & ØVELSER:

• A1 knebøy m/stopp 6-8 reps

• A2 pullups (strict)

• B1 rumensk markløft 8-10 reps

• B2 skulderpress (strict) 8-10 reps

• C1 utfall bakover m/stopp 8-10 reps hvert bein

• C2 fremoverlent roing med stang 8-10 reps

4 x 500 sec of Freakin' BiiP (+8min)
Run, Bike, Ski, Row
1st test = max cal/ m on 40 sec

10/12 cal      80 sec Biip & rest
10/12 cal    75 sec Biip & rest
10/12 cal 70 sec Biip & rest
10/12 cal   65 sec Biip & rest
10/12 cal   60 sec Biip & rest
10/12 cal 55 sec Biip & rest
10/12 cal  50 sec Biip & rest
10/12 cal  45 sec Biip & rest

3 min rest between rounds

60/40 Cal
60/40 Boxjump (alt. step up)
60/40 DB Power C&J 22,5/15

60/40 Cal
60/40 Wallball 9/6 (alt. Medball Thruster)
60/40 V-ups (Alt. tuck ups)

60/40 Cal
60/40 OAOL 22,5/15 (Alt. Weighted L)
60/40 DB snatch 22,5/15

60/40 Cal
60/40 Box BP over (Face to the box)
60/40 Pullups (alt. Ring Pullups legg assisted or Bar pull ups leg
assisted)

C&J

1.Complex
2x high hang from toes, push press, split jerk

2. Baselift
6x2 reps @ 70-75%

3. Strength
Clean pull 3x3 @100%