2021.09.27-HÉTFŐ
SMR + General warm-up + mobility
A.
3 sets:
- 10 Wall-facing squats
- 15 snow angels
- 15″/15″ side plank hold
B. Lifting – Snatch, split squat
Empty BB warm-up +
1 Snatch – Emom 8′
- 2 squat snatch + 1 ohs @ increase weight in every 2 round
rest 2′
Amrap 3′
Max reps: Squat snatch @ 60% of your last weight in the ‘Emom’
2. Back rack split squat
3 x 8/8 reps @ increasing weight , rest 60″
C. Conditioning:
Amrap 12′
1 round of „DT” @ 2 x dumbbells , 15/22,5kg
+
3-6-9-12-15 etc reps of
- Wall Balls
- Abmat sit-ups
(Eg.: 1 „DT” + 3 wall ball + 3 sit-ups then 1 „DT” + 6 wall ball + 6 sit-ups … )