2024.02.21. Szerda
A. Warm-up: Gym. +
Amrap 6’
25 Double-unders / 50 Simple
10 empty BB muscle snatch
20 Alt. Lunges
15/15s. Single-arm Push-up hold
B. Practice in 5-8 min. (You can choose)
Strict Ring MU
Or
Double-unders
C. Metcon
In 10 minutes:
RX: 5 Rounds of:
35 Double-unders
15 Power snatch @ 35/20kg BB
In the remaining time:
Max reps Ring MU
Open/Basic:4 Rounds of:
70 Single-unders
15 Power snatch @ 30/15kg BB/ basic: 20 db snatch
In the remaining time:
Max reps Target burpee
D. Accumulate 3 min.
D-ball or Sandbag hold in bear hug @ heavy!
*every brake do 16 Alt. double KB pendlay row