2023.11.06. Hétfő
WU: 3-5’ gymn
3 rounds:
5/5 Around the head in half kneeling position
5/5 Windmill with light weight
10 Wall facing OH squat
A.Squat snatch: Find your daily heavy double in 10 min
Then:
2 x 2 @90% of daily heavy double
2 x 3@80%
B.Emom 7’
5 BSQ 65-70%
C.Metcon
AMRAP 12’
15Thruster 50/35 (Open: 35/25)
12 HSPU (Open: Box HSPU or Z-press or Box pushup )
9 C2B pullups (Open: pullups, jump, box, band)
6 Squat snatch 50/35 (Open: squat or power 35/25)
D: 3 rds
16 alt. Du Dumbell biceps
16 alt. Du dumbell triceps