2021.09.10 – PÉNTEK
SMR + General warm-up + Mobility
A.
3 sets:
- 10 wall facing OH squat @ pvc
- 10 upright row @ 2x 2,5kg plate
- 12 alternating shoulder taps in tiger position
B. Lifting – Squat Snatch , BSQ
Empty BB warm-up .. then;
1. Squat Snatch
Emom 6′
- 1 squat snatch + 2 hang squat snatch @ increasing weight
2. Pause BSQ
Every 90″ x 5 sets @ increasing weight
- 3 reps w/ 2″ pause at the bottom position!
C.
3 x Amrap 3′ / rest 1′ btw.
- 14 Alternating DB snatch @ women:15kg , men: 22,5kg )
- 28 Air squat
*Max meters single-arm DB OH walking lunges in remaining time.
D.
Accumulate :
- 2′ Hollow hold + 50 Hollow rocks