2018.09.13. Csütörtök
WU: 3-5’ gymnastic
3 rounds:
10 SDHP 20/12kg
10 Jumping squat
10 KB Shoulder press – light
A.
EMOM 15’
0 – 5 min:
Rx: 5 Power Clean & OH @50% 1RM PC&J
Open: 5 Power Clean & OH – light weight
6 – 10 min:
Rx: 4 Power Clean & OH @60% 1RM PC&J
Open: 4 Power Clean & OH – increase appr.10% the weight before
11 – 15 min:
Rx: 3 Power Clean & OH @70% 1RM PC&J
Open: 4 Power Clean & OH – increase appr.10% the weight before
Rest 3’
B.
EMOM 15′
0 – 5 min: 10 Lateral burpee (Open: 8 Lateral burpee)
6 – 10 min: 15 Wall Ball (Open: 12-15 WB)
11 – 15 min: 10 C2B (Open: 8-10 Pullup or 10-12 Ring row)
C.
EMOM 5′
– 30-40” Plank
– 20-30” Rest