2023.07.25.Kedd
A. Warm-up: Gym. +
Amrap 6’
25 Double-unders / 50 Simple
10 empty BB muscle snatch
20 Alt. Lunges
15/15s. Single-arm Push-up hold
B. Practice in 5-8 min.
Strict Ring MU or Double-unders
C.5×6
Shoulder press climbing heavy
D. In 10 minutes:
RX:
5 Rounds:
35 Double-unders
15 Power snatch 35/20kg BB
In the remaining time:
Max reps Ring MU
Open/ basic:
4 Rounds:
70 Single-unders
15 Power snatch 30/15kg BB
In the remaining time:
Max reps Target burpee
D. Accessory
3 min
D-ball or Sandbag hold in bear hug heavy!
every brake do 16 Alt. double KB pendlay row