2021.03.02 – KEDD
CROSS
SMR + General warm-up + Mobility
A.
3 sets:
- 10 wall facing OH squat @ pvc
- 8 Cuban press @ 2×1,25 plate ( https://www.youtube.com/watch?v=XpcOM9Np9LQ )
- 20 alternating shoulder taps in tiger position
B. Lifting – Snatch
Empty BB warm-up … then,
Emom 5′
1 snatch deadlift + 1 power snatch + 1 hang power snatch + 1 OHS @slightly increasing weight
+
For time:
8-6-4-2 reps of:
Power Snatch @ the last weight you used in the ‘Emom’.
C.
Amrap 9′
- 8 HSPU / Pike push-ups / Push-ups
- 12 Dual DB / KB hang clean
- 16 Abmat sit-ups
D.
Singel-arm row @ DB or KB
*4 x 8/8
HOMEBODY 98. NAP
A.: 6’ Amrap
4/4 Crab and Reach
8 Knee Step Up
6 Hindu Push up
12 Dead Bug
B.: 4 rds
25”/25” Single arm High Plank
14 Arch Roch
10 Body saw
25” rest btw. exercises
C.: 12’ Amrap
3 Wall Climb or 5 Chair Climb
10 Step in Thruster
14 Russian Twist
6 Man Maker
D: 3 rds
10 Windshield Wiper
8/8 Cuban Press
* 35” rest