2021.09.20 -HÉTFŐ
SMR + General warm-up + Mobility
A.
3 sets:
- 16 deadbug
- 8/8 Half kneeling KB halos
- 8 Tempo goblet squat {2201} @ KB
B. Lifting – Snatch
Empty BB warm-up +
Emom 8′
1 snatch pull +1 power snatch + 1 hang power snatch @ increase weight every 2 rounds
rest 2′
Amrap 3′
Max reps: Power snatch @ 60% of your last weight in the ‘Emom’
2. Snatch Pull – 4×4
C. Conditioning:
With a running clock
0:00-4:00
3 rounds of:
- 12 DB snatch @ 15/22,5kg
- 12 DB reverse lunges
4:00-8:00
- 36 DB snatch
- 36 DB reverse lunges
8:00-12:00
AMRAP
- 6 DB snatch
- 6 DB reverse lunges
D. Accessory:
3 sets:
- 20 Russian twist
- 30″ Weighted plank