As a part of warm up

Every 4 min for 8 min (2 sets)

10 sec front level
10 alternating v-ups
10 Push ups to open up (Hollow body position)
ASAP Dead hang to L-sit (ASAP=As many as possible)

10+10 Side up (side jackknife)

20 sec Flutter kicks

Knyta händerna bakom rygg, använd gummiband

1 Diamond push up


In 12 min, max weight in complex

2 Snatch deadlifts
1 Hang power snatch

5 min rest and reset, then

20 min AMRAP

10 Snatches 40/30kg
400m run
10 Snatches
30 Toes to bars

Lunchclass only the 20 min amrap

L1: 60/43,5kg
L2: RX
L3: 30/20kg, Hanging knee raises
L4: Alt. dumbbell snatch 15/10kg , Ab-mat situps