2025.12.22. Hétfő
Warm up:
3 min cardio
2 sets
10/10 posterito hip touch
10/10 forward lunge w floor touch
10/10 front rack openers
10/10 side plank hip touch
Strength:
Squat clean and Jerk
Emom 9
1-3 min: 1+1 @60%
4-6 min: 1+1 @65%
7-9 min: 1+1 @70%
Back Squat: 3×5 @65%
Metcon:
For time
100 du / 200 su
20 db snatch
15 burpee box jump overs
10 ring mu / 10 burpee pull up / ring row+ring dip
3 min rest
100 du / 200 su
20 db snatch
15 burpee box jump overs
15 bar mu / burpee pull up
3 min rest
100 du / 200 su
20 db snatch
15 burpee box jump overs
30 c2b / ring row
Accessory:
3 sets
20 banded face pull
:30-1:00 plank matrix