2018-08-28 Kedd
Warm up: gymnastic+ 400 Simple under, every break 20” Active hanging on bar (scapula activation+ body in hollow pos.)
A)Barbell warm up for complex…
Every 90” (6 sets, climbing)
– 1 Strict press
– 2 Push Press
– 3 Push Jerk or Split Jerk
Always from ground.
B)High pull from hang (close grip) 4×8, same weight (~Rx: 45/30 kg, Open 30/20 kg ?)
1’ rest
C)AMRAP 20’ in team of 3 (2 work, 1 always HS Hold (Open: Plank)
– 40 Am Swing (syncron)
– 30 Box Jump overs (together, 1 box)
– 20 PullUp (syncron)
– 10 Burpee (syncron)
– 6 Rope Climb (1 rope)