2023.06.06. Kedd
1. Warm-up and SMR + 2x 5 rep: Foam roller prayer stretch
2. 2 sets:
* 4/4 slow single leg hip thurst @without weigth
* 4 Deep squat muscle snatch @bb
* 4 Sots press @bb
* 4/ 4 Slow box step @40/50cm
Then, 2 sets:
2 Muscle snatch + 2 Tall drop snatch @50%
3. Squat Snatch
* 3 singles @75%
1’30” rest
* 2 singles @77%
1’30” rest
* 1 single @80%
1’30” rest
* 2 singles @75%
4. 2x AMRAP 5′ / 2 min rest between rounds:
* 15/12 cals row
* 8 Thrusters @60/40
* 8 Bar facing burpees
5. 2 sets:
* 8 Double DB RDL @heavy weight
30″ rest
* 1′ Wall sit
60″ rest