2018-11-05. Hétfő
Warm up with gymnastics + in team of two 4’ AMRAP cal row@ easy, changing always after 10 cal
1)KB snatch practice+ up to heavy 1-1 RM from ground in 5-6’
2)Front squat E2’
Heavy 1 rep x 5 rounds near ~ 90% or more of your 1 RM
(Open: 5×3 )
3)4 rounds FT@ KB 1 arm *, TC: 18’
5 swing + 5 clean Left then Right
5 lunge + 5 FSQ Left then Right
5 snatch + 5 push jerk Left then Right
10 burpee
30 DU **
* Rx: 20/16 kg, Open: 16/12 kg
** Open: 50 SU
4)1 round/ always 1’ work:30” rest
– hollow rock
– Thuck up
– strict sit up/plate
– atomic sit up