2019.01.10 Csütörtök
A. Warm-up: Gymn +
3 sets of:
10 PVC pass through
10 Reverse Snow angel
10 V-ups
30m Double KB front rack carry @ moderate weight
B. Power snatch – heavy single or 1RM in 8-10 min.
Open: KB snatch or Power snatch practice
C. Snatch high pull x 2 reps @ 100% of B
x 3 sets
D. Amrap 12’
RX:
9 Bar MU
21 OHS @ 42.5kg/30kg
Open:
9 Pull-up
21 OHS @ empty BB 20/15kg
Cross:
9 Ring or TRX row
21 Front squat @ empty BB 20/15kg
D. TGU x 1/1 rep with 5s. pause every pos.
x 3 sets
*you choose weight, focus on perfect technic!