A.
E3M x 5 rounds:
4 OHS at 42X1-tempo (4 sec ner, 2 sec i botten, snabbt upp, 1 sec vila i toppen)
B.
5 Rounds (16 min cap)
5 Bench Press
10 Bent Over Barbell Rows
C. Accessory work
4 varv av :20 på/:20 av:

  1. Ring support hold
  2. L-hang
  3. Plank hold
  4. Farmers hold (As heavy as form allows)
    Torsdag:
    Styrka/Teknik:
    E3M x 3 Rounds
    3 Split jerks (pause in dip, catch, recover pos)
    E2M x 3 Rounds
    2 Split jerks (pause in catch)
    OTM x 3
    1 Split Jerk