2021.02.24 -SZERDA
CROSS
SMR+ General warm-up + Mobility
A.
3 sets:
- 10 KB pull through in tiger position @ light weight
- 10 KB kang squats
- 10 Tall muscle snatch into OHS @ PVC
B. Lifting – Squat Snatch ( or power snatch into OHS – if you don’t have the right technique)
Empty BB warm-up .. then;
Emom 5′
- 1 squat snatch + 1 hang squat snatch @ moderate weight, not max!
Then: increase weight!
- Every 30″ x 6 sets
1 squat snatch
C.
„Ingrid”
10 rounds for time of:
- 3 Snatches @ ( women: max 35kg , men: max 50kg )
- 3 Burpees over the bar
D.
Bent over trap-3 raise ( https://www.youtube.com/watch?v=sh-tM_LmYhc )
*4 x 10 @ 2 x 1,25 or 2,5kg plate
HOMEBODY 94. NAP
A: 5’ Amrap
12 Jumping Jack
5 Kang Squat
10/10 Single Arm High Pull
10 Bird Dog
B: 10’ OTM
Odd: 12 Alt. KB Snatch
Even: 14 Dip on Chair
C: 6’ Amrap
10 Push up
10 Sumo DeadLift High Pull
10 Over Head Sit-up
D: 3 rds
12 Tiger Position Bird dog
10 Plank to Push up Position
12 Superman