2021.12.31 Péntek
Week 6
Wu.: 5’ Amrap
12 Bridge; at 6,12 hold 10”
14 High plank alt. Sh. taps
5/side Windmill @easy weight
8 Arch rock
A.: STR_ 5 rds
1 Strict Press + 1 Push Press
* increase weight every rds
* rest 90”
B.: Amrap 2×6’ Amrap
High skill
2-3 BMU
6 m HSW
5/side Single Arm Hang Clean and Jerk 1x 17,5-20kg/ 10-12,5 kg
*rest 90”
6 Alt. Pistol Squt
6 m HSW
3/side Single Arm Devil press 1x 17,5-20kg/ 10-12,5 kg
Low Skill
2-3 Box BMU
2 Wall climb / 10m R. bear walk
5/side Single Arm Hang Clean and Jerk 1x 17,5-20kg/ 10-12,5 kg
*rest 90”
6 Alt. Pistol squat
2 Wall climb / 10m R. bear walk
3/side Single Arm Devil press 1x 17,5-20kg/ 10-12,5 kg
C.: 3 rds
12 KB Front raise
*rest 30”
6 Behind The Neck Barbell Press
*rest 60”