2026.0904 – Péntek
Warm up:
3′ Cardio
2x
10 PVC pass through
10-10 Hip openers
5 Straight leg box jump
1-2x
10 Deadlift
10 Hang muscle clean
10 Strict press
10 Front squat
Strength:
3x
1 Power clean + 2 Low hang squat clean + 1 Split jerk @ 40-50%
4x
1 Squat clean + 1 Split jerk @ 87-93%
3x
15 Front squat @ 45%
Metcon:
For time:
21 cal row
21 Kipping HSPU
8 Power clean
7 Hang power clean
6 Squat clean
15 cal row
15 Strict HSPU
6 Power clean
5 Hang power clean
4 Squat clean
9 cal row
9 wall facing strict HSPU
4 power clean
3 Hang power clean
2 Squat clean
-Barbell @ 50/40kg-
Bonus:
For quality 10-20 RMU