2018-11-07 Szerda
Warm up: gymn+9’ EMOM
Min 1- One-arm ring row x 6/6
Min 2- OHS, facing the wall x 12
Min 3- One-arm hang x 15”/15” *
*Open: 30” active hanging
1)Work up for heavy single in 10-12’:
1 hang squat snatch+ 1 tng squat snatch from ground
Open: power Sn
2)3 rft: 9/6/3 reps/ arm:
single arm KB high pull (9 with left, 9 with right) **
overhead squat (9 with left, 9 with right)**
6,6
3,3
**Rx:20/16 kg, Open: 16/12 kg
3)7’ AMRAP burpee to target
4)Atomic sit up 3×10 reps
Rx:15/10 kg, Open: 10/5 kg