2026.07.22 – Szerda

Szerző:Strong Body Training

Warm up:

3′ Row

3x

12 Hip 90-90 Transitions

20″-20″ Copenhagen plank

10-10 Adductor stretch on box

10 Muscle snatch

Strength:

Snatch deadlift + Snatch pull + Power snatch + Snatch balance

2-3x(1+1+1+1) @ 40-60%

EMOM 6

1 Squat snatch @ 70%

Riser snatch pull

6×2 @ 80%

Metcon:

Every 2′ – 24′ (3 sets per station)

1: 40″ Max cal bike

2: 40″ Max rep RMU

3: 40″ Max rep T2B

4: 40″ Max rep Double under

Accessory:

3-4x

40 Russian twist (bodyweight)

1′-1′ Side plank

3x

40″ work – 1’30” rest

Bird dog knees to elbow

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