2023.10.28. Szombat
Warm up: SMR+ gymnastics
A)8-10 min for practice on the weaknesses (pistol squat, DU, Muscle up…
B)Metcon
For time:
– 400 m run/ 500 row
– 20 Deadlift @ 100/70 kg (Open: 70/ 45 kg; Basic: double kettlebell, choose weight)
– 400 m run/500 row
– 20 Back squat @ 90/60 kg (Open: 69/ 35 kg)
– 400 m run/ 500 m row
– 20 Power Clean@ 80/50 kg (Open: 50/30 kg)
– 400 m run / 500 m row
– 20 STOH @ 60/ 40 kg (Open: 40/25 kg)
– 400 m run / 500 m row
– 20 Power Snatch @ 50/35 kg (Open: 30/ 20 kg)
C) Streching