2026.09.16 – Szerda
Warm up:
3′ Bike
2x
20-20 Posterior hip stretch on box
10 GHD back extension
10-10 Side lunge
10 Jumping air squat
20″-20″ pallof hold
1-2x
10 Clean deadlift
10 Hang muscle clean
10 Behind the neck strict press in jerk stance
10 Front squat
5 Tall clean
5 Tall jerk
5 Clean+Jerk
Strength:
5x
2 Dip clean + 1 Power jerk + 1 Split jerk
2x
2 Squat clean + 1 SPlit jerk @ 65-75%
3x
4 Front squat 60-65%
Tempo 31×1 (3″ down, 1″ at the bottom, aggressive stand, 1″ at the top)
Metcon:
For time:
3x
1000m Row
25 Box jump step down
100/200 D/S under
*rest 2’30”
Accessory:
3x
6-10 Glute ham raise
3x
40″ Hollow rock