2023.11.28. Kedd
Warm up: gymn+ tabata: down up with jump up
A: Acc)
1 round/ always 1’ work:30” rest
– superman hold
– reverse plank hold
– tiger crawl hold
– opposite arm-leg raise in tiger crawl pos
B:Power Clean + hang power clean squat clean+ hang squat clean + jerk up to heavy
C: Deadlift E2’
Heavy 3 rep x 5 rounds near ~ 85% or more of your 1 RM
(Open: 5×5, same w.)
D: Metcon
12′ AMRAP
– 20 Russian Swing *
– 15 Box Jump Overs
– 10 V-Sit Up
– 5 T2B **
* Rx:24/28 kg, Open: 24/16 kg
** Open: 10 knee to elbow