2022.10.28.-Péntek
Week 6: day 40
Wu: 3 rds
10 pvc circle
5 hip thrust walk
5 muscle snatch+ Oh lunges( rx ohs)
10 cal cardio
A: 8 min practice
(Peg board, du, pull up, hawlk, hspu)
B: Snatch EMom
3 Sq snatch climb ( basic power snatch)
0-3 min 40-45-50%
3-6 min: 50-55-60%
6-9 min: 60-65-70 %
C:
Amrap 8′
1-1,2-2,3-3…etc
Alt db dead snatch
10-20-30… etc du’s
2-4-6-8… wb
2 rest
Amrap 4′
1 bar mu
1 one arm devils press
2…3..3..5..6
16-22,5 / 7,5-15 kg
D: Pukkasztó
4 rds
16- 20 alt dumbell biceps
16-20 band triceps
STRECHING