2024.03.11. Hétfő

Szerző:Strong Body Training

A. Warm-up: Gymn.
 3 sets of: 
10 Down-ups 
10/10 Upright row @ easy KB 
10/10 Suitcase Deadlift @ easy KB 
10 PVC pass throught 
10 PVC OHS 

B. Barbell warm-up for Snatch 
Then..
Pause squat snatch @ daily max in 10 mins. 
*3s. pause at the bottom pos. 

Open: Power snatch (technic) 

C. Metcon

Amrap 20’

5 Rounds for time:

RX: 100 Double-unders 
20 Alt. Dead stop KB snatch @ 24/16kg 
20 goblet sq

then max burpee

Open: 50 Double-unders / 125 Single-unders
20 Alt. Dead stop KB snatch @ 16/8kg 
20 goblet sq

then max burpee

or: CFGO 24.2

D. “Accessory” 
30s. Single-arm KB front rack hold – left
30s. Single-arm KB front rack hold – right
30s. Plank
Rest 30s. 
x 3 sets

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