2019.01.05 Szombat – Vasárnap
A. Warm-up:
EMOM 12’
Min1: 45s. Row
Min2: 12-15 Empty BB Push press
Min3: 45s. Plank
Min4: 12-15 Empty BB muscle snatch
B. Every 2’ x 3 sets
10 Tng Snatch @ you choose weight
*Focus on technic and good form
RX: Squat snatch
Open: Power snatch
C. Tempo OHS x 5 reps @ increase weight
x 3 sets
*Tempo [31X1]
D. “Heavy Reverse Jackie” Tc: 14’
For time:
RX
30 Bar MU
50 Thruster @ 42.5kg
1000m Row
Open:
30 Pull-ups
50 Thruster @ empty BB
1000m Row
E. If you have time:
50-40-30-20-10s.
Hollow hold
Reverse Plank
*without rest!