2026.01.05. Hétfő
Warm up:
3 min cardio
+
2 sets:
10/10 posterior hip strech
10/10 forward lunge w / Floor Touch
10/10 Front Rack openers
10/10 Side plank hip touch
Strength:
Emom 12:
1-4 min: Low hang power clean + front squat + squat clean + split jerk @60%
5-8 min: High Hang power clean + squat clean + split jerk @65%
9-12 min: Squat clean + split jerk @80%
Metcon:
Amrap 5′ x2
1-2-3-4-5-6… Wall Walk
2-4-6-8-10… Thruster 45/30 kg
rest 2 min btw sets
Accessory:
Emom 6′
3-5 Ring Row muscle up transition