2018.11.03. – Szombat

A: 10min animal flow B: 2 light rds only BB 10 squat snatch  10 snatch balance 10 snatch press 10 burpee C: Every 90 sec x 8set 3 position snatch Rx: climbing Open: max load 80% 1 high hang snatch + 1 hang snatch + 1 snatch D: Amrap 5″ x 2 1 box jump…

Warm up: 10 min gymn+ hip mobility+ running   A)Squat clean  5-6x 2 reps, climbing weights 90” rest btw sets No tng   B )5 rounds for time * 21 Am swing Rx: 28/20kg, Open: 20/12 kg * 16 Box Jump overs * 8 T2B (Open: 12 V-Sit up)   C)EMOM 12’ Min 1- Double…

WU:3-5’gymnastic 2 rounds: 5 Walkout 10 Slow push up 10 Ring row 10 Lunge   A. 8’ HSPU practice Rx: 50 Def. kipping HSPU for time   B. 8’ Kipping Pullup, C2B or Bar MU practice Rx: EMOM 6’ – 3-5 Bar or Ring MU   C. AMRAP 25’ 80 DU (160 SU)  12 Am.Swing…

A:  5 min gymn+ 5 min barbell wu B: Rx: squat work,  Open: power work and focus the technik emom 4′ – 6 squat snatch 50% – 6 sq clean 50% 1 rest emom 4′ -5 sq snatch 60% -5 sq clean 60 % 1 rest emom 4′ -4 sq snatch 70% -4 sq clean 70% 1…

A) amrap 6′  – 6 alt. crab & reach – 6 high hang muscle snatch – 6 narrow grip ohs – 6 deadbugs B) E2′ for 12′ – 6 sets , climbing 10 tng power snatch C) 21,15,9,3 reps back squat from rack  (Climbing in weights, try to start from bodyweight) (Open: start from empty…

A) amrap 6′ – 6 scorpion – 6 sn grip sh press btn & ohs – 6 cossack squat B) E2′ for 12′ – 6 sets , climbing 10 hang squat snatch C) 100 ring row (legs on box) *Every break, 10 cal row TC: 12′ D) EMOM 15′ – 3 sets 1) 15/12 cal…