2018.06.26. – Kedd
A1: 8-10min shoulder and hip mobility
A2: AMRAP 5′
– 5-5 one arm light kb snatch 12/8 kg
– 5 hindu push up
– 5 -5 cossack squat
B: 10min TC’
Rx: Find your max: 1 snatch pull + 1 hang snatch pull + 1 hang snatch + 3 ohs
Open: Snatch practice: no max load, 1 snatch pull + 1 hang snatch pull + 1 hang snatch + 3 ohs
C: 3rds
RX: Max reps BSQ 1 RM 60%-65%-70%, rest 2:30 btw sets
Open: Max reps BSQ 1RM 50%-55%-60%, rest 2:30 btw sets
D: AMRAP 8′
Rx:
21 du
15 stoh 60/40kg
9 ttb
Open:
50 simple under
15 stoh 40/25kg
9 k2e
E: Core Power:
100 sit up w. wb 9/6kg
every break 30 good morning w. green band or purple band