2023.11.27.hétfő
Warm up with gymnastics +
2-3rds
50 jumping jack
10 bb snatch
10 hip thrust hold and kb pull overs
10 baby makers
1)Snatch komplex
1 power + 1 hang power+ 1 sq snatch+ 1 hang sq snatch ( climbing)
2)Front squat E2’
Heavy 3 reps x 5 rounds
(Open: 5×5 medium)
3)Metcon
4 rounds FT@ KB 1 arm *, TC: 18’
5 swing + 5 clean Left then Right
5 lunge + 5 FSQ Left then Right
5 snatch + 5 push jerk Left then Right
10 burpee
30 DU **
* Rx: 20/16 kg, Open: 16/12 kg
** Open: 50 SU
4)Acc
1 round/ always 1’ work:30” rest
– hollow rock
– Thuck up
– strict sit up/plate
– atomic sit up