2018.08.14. – Kedd

Szerző:Strong Body Training

A. Warm-up: EMOM 9’ 

Min1: 1 Wall climb + 30 Double unders (50 single unders) 
Min2: 15 Am. Swing @ easy KB 
Min3: 5 Hollow rock + 5 V-ups + 10s. Hollow hold

 

B. “Sprint wod” 

For time:

100 DU (open 150 SU) 
/24 Alt. Dumbbell Snatch @ heavy! 
50 DU (open 75 SU) 
12 Alt. Dumbbell snatch @ heavy! 

Tc: 5’ 
 

C. Power snatch warm-up + technic in 8 minutes

Then..

RX: EMOM 10’ 

1 Power snatch + 2 Box jump (85-90% of 1RM PS)
Box jump: 100/80cm 

Open: EMOM 10’ 
3 Power snatch + 3 Box jump (Moderate weight)
Box jump: 60/50cm 
 

D. “Unbroken” @ 40/25kg 

10 Barbell good morning 
10 Back neck reverse lunges
10 Jumping squats 

Rest 60-90s.

x 3 rounds

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