2026.08.28 – Péntek
Warm up:
3′ Cardio
2x
10 PVC pass through
10-10 Hip openers
5 Straight leg box jump
1-2x
10 Snatch deadlift
10 Hang muscle snatch
10 Behind the neck snatch grip strict press
10 OHS
5 Slow snatch
5 Power snatch
5 Squat snatch
Strength:
Squat snatch
5×1 @ 85-90%
2x
2 Squat clean + 1 Split jerk @ 84%
2x
Squat clean + Split jerk @ 85-90%
4-5x
4 Jerk dip @ 105%
Metcon:
For time:
100/200 D/S under
50 Wall ball @9/6kg
40 C2B
100/200 D/S under
40 Wall ball @9/6kg
30 C2B
100/200 D/S under
30 Wall ball @9/6kg
20 C2B
100/200 D/S under
Bonus:
15-25 BMU for quality