2023.11.11. Szombat
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: Front Squats
4-5 rds
8-10 reps ( choose weight)
B: Partner metcon
300 simple under (partner hip thrust hold)
60 back squats 40-60/20-40 kg (partner plank hold)
250 simple under ( hip thrust hold)
50 clean ( partner right side plank hold)
200 simple under (partner hip thrust hold)
40 thruster (partner left side plank hold)
150 su
30 push press (partner hs hold)
100 su
20 c&j (partner hollow hold)
50 su
10 snatch (partner wall sit hold)
Streching