2024.04.03. Szerda
SMR + General warm-up + mobility
A.
2 sets @ light KB – 8/12kg
6/6 Single-arm R. swing
6/6 Singel-arm front rack squat
6/6 Single-arm strict press
6/6 Single arm bent over row
B. Lifting – Clean complex
In 8 minutes find your daily max weight:
1 hang clean + 1 front squat + 1 tng clean
2. Clean pull – 4×4
C. 3 x Amrap 3′ / 1′ rest
- 10 HSPU
- 10 Front squat @ 35/50kg
- MAX reps alt. single-arm devil press in remaining time @ 15/22,5kg
D. Accessory, 3 sets for quality:
10/10” one arm hand stand hold
20″ Dual KB OH hold