2021.09.08- SZERDA
SMR+ General warm-up + Mobility
A.
3 sets: @ light KB
- 8/8 Suitcase DL
- 8/8 Half kneeling pess
- 8/8 Bent over row
- 8/8 Single leg RDL
B. Lifting – Squat Clean, Split Squat
Empty BB warm-up .. then;
1.
Emom 5′
- 1 squat clean + 1 hang squat clean @ same weight
Then: increase weight!
- Every 30″ x 6 sets
– 1 squat clean
2.
Back rack split squat @ increasing weight
- 3 x 8/8 reps, 60″ rest btw. sets
C. WOD
Amrap 10′
- 150/200m row
- 1 round of „DT” ( standard weights: women: 40kg , men: 60kg )
* „DT” = [ 12 Deadlift , 9 Hang power clean, 6 stoh ]