181203

MÅNDAG

SKILL/STRENGHT
Practice movement then start working up to a starting weight, 5-10min

Push jerk 10 min
4-4-4-4

Start with 40% of 1RM and increase weight each set, if form is good.
Beginners practice push jerk movement with 20/15kg+

METCON
Alternating every 2 minutes for 20 minutes

Min 0-2: Row 400/350
Min 2-4: 1 round of DT 50/35kg

(One round of DT is: 12 deadlift, 9 hang power clean, 6 jerks)

L1: 500/400m row, 70/47,5kg DT
L2: RX
L3: 350/300m row, 40/30kg DT
L4: 300/250m row, 30/20kg DT