2026.03.20 – Péntek
Warm up:
3′ Cardio
2x
16 Front rack openers
8-8 Lunge w/ lateral flexion
8 OHS w/ empty BB
8 Ring kip swing
Strength:
DB bench press
Build to heavy set of 10
*rest 2′
Max reps @ 50-60% of heavy 10
*rest 2′
Max rep push up w/ 2″ pause at top
GHD ab hold/Hollow hold
2′ for quality
Metcon:
„2022 age group quarterfinals, workout 2”
For time:
50 OHS @45/30kg
40 Bar facing burpee
40 Back rack walking lunge @45/30kg
30 Bar facing burpee
30 Power clean @45/30kg
20 Bar facing burpee
20 Alt pistol
10 RMU
Tc.: 20′