2021.12.10 Péntek
Week 3
Wu.: 5’ Amrap
6 Snow Angel
4 Hindu push up
5/ Single leg RDL @easy weight
5/side Single arm R. swing
A.: STR
5x 3 strict press + 5 push press (70% of 1RM SP)
*rest 75-90”
B.: 12’ Amrap
High Skill
at 00:00, 6:00 70 Du
8 Alt. Pistol squat
3 BMU
3 Bear complex
6/6 KB hang snatch 16/12 kg
Low Skill
at 00:00, 6:00 140 SU
8 hand Supported Alt. Pistol squat
3 Box BMU
3 Bear complex
6/6 KB hang snatch 16/12 kg
C.: 3 rds for quality
3×14 Double DB Kickback
*no rest!
3×14 Hammer Biceps curl
*rest 45-60”