2023.09.25. Hétfő
WU: 3-5’ gymnastic
3 slow round:
– 10 Slow pushup
– 20m bear walk
– 10 Russian swing – heavy
A.3 rounds
– 6-8 HSPU (deficit or regular, strict or kipping) (Open: Box HSPU or Z-press)
– 8-10 Strict T2B (Open: Hanging Leg raises)
B Snatch
E90″ – 3 sets (speed focus)
3 Snatch High Pull – climbing, start at 50%1RM (Open: practice)
E90″ – 5 sets
2 Snatch Pull + 2 Squat snatch – climbing, start at 60%1RM (Open: practice with light weight)
C.EMOM 10′
– 5 BSQ 50%
D: Wod
AMRAP 10′
– 10 one handed KB squat clean thrusters (Rx: 24/16, Open 16/12)
– 20 mountain climbers
– 30 russian twists with plate (Rx:15/10, Open: 10/5)