A1. Hip thrust with alternating leg lift in top and knee extension 3-4 reps 2 sets
A2. Kneeling side plank with hip abduction @ 3111 6-8 reps 2 sets

B. Work on following complex for 10 min:
2 hang muscle snatch + 2 hang power snatch with 2 sec pause in recieving position

C. Overhead squat @ 31X1 3-4 reps 4 sets

D. “Climb the ladder”
10 min AMRAP
1 kettlebell clean and jerk/arm @ 24/16kg
2 kettlebell clean and jerk/arm @ 24/16kg
3 kettlebell clean and jerk/arm @ 24/16kg
……..
when you can’t go unbroken anymore -> AMRAP remainging time, divide the reps as you want to

 

A-delen: Inga konstigheter vid det här laget. VAR NOGA med positionerna. Skit in = skit ut.
B-delen: Fokus på rak stång bana och bra fångstposition.
C-delen: Fortsatt positionsarbete.
D-delen: Bara att mata på. RX-vikter kan man såklart skala.