191215

FREDAG LUNCH (TGIF LÄNGE NED PÅ SIDAN)

SKILL/STRENGHT
As a part of warm up
– Snatch balance with bar 3 sets with 5 reps 

Make them perfect, speed down and press up

Then

On 3 stations, rotating every min for 15 min

– 1 Power snatch
– 1 Overheadsquat
– 1 Squat snatch

Have 4-5 bars on each station, divide the group.
Try to make a heavier lift than the round before
Start at the weight you like

METCON
15 minute clock
For time

– 40 pull ups
– 40 burpees over the bar
– 80 double unders

with the remainder of the time

– 1RM squat snatch

score: time on first part
score: snatch weight

L1: 10 bar muscle ups
L2: RX
L3: 20 pull ups, 40 D.U, 1RM power snatch
L4: 30 ring row, single unders, 1RM power clean

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FREDAG TGIF
In teams of 3
In 15 min
Find your teams heavy lifts in

– 1 Power snatch
– 1 Overheadsquat
– 1 Squat snatch

Female, teens and beginner weightx1,5

Then when the 15 min are up start with:

For time, share any how

– 140 pull ups
– 140 burpees over the bar
– 140 wallballs 9/6kg
– 400 double unders

Buyout 6x15m buddiecarry