2021.03.08 – HÉTFŐ
CROSS
SMR + General warm-up + Mobility
A.
3 sets:
- 5/5 windmill @ light KB
- 5 Goblet Squat with 2″ hold at bottom pos.
- 5 High Pull + 5 Muscle Snatch @ empty BB
B. Lifting – Snatch
2 x Emom 4 ‘ @ + 1 movement each minute:
- Minute 1: 1 Snatch DL + 1 Power Snatch + 1 Hang Power Snatch
- Minute 2: 1 DL + 1 Power Snatch + 1 Hang power Snatch + 1 OHS
- Minute 3: 1 DL + 1 Power Snatch + 1 Hang p. snatch + 1 OHS + 1 Behind the neck Jerk
- Minute 4: 1 DL + 1 Power Snatch + 1 Hang p. snatch + 1 OHS + 1 Jerk + 1 Snatch balance
-Rest until 5:00 , then – REPEAT!
-@ same moderate weight / you can increase it for the second emom if you feel
C.
Amrap 9′
- 6/6 KB Dead Snatch – not alternating @ women: max 16kg, men: max 24kg
- 35 DUs / 70 Single-under
- 6/6 KB Dead Clean – not alternating @ same weight
- 15 Air Squats
D.
3 sets, not for time:
- 12 alt. KB seesaw press @ moderate/ heavy weight
- 12 alt. KB gorilla row
HOMEBODY 101.
A.: 6’ Amrap
20 Butt Kick
6 Kang squat
10 Cross Jack
12 Bridge
B.: OTM 10’
Odd: 10-12 Goblet Squat @ heavy if possible
Even: 14 Wall Sit Alternating Leg Lift
C.: 8’ Amrap
10 Squat Jump
8 Down Up
6/6 Single arm Overhead Reverse Lunges
10 Sumo Deadlift
* 1’45” rest then,
D.: 3×1’ MAX
Butterfly sit up
* 40” rest btw. sets