2026.05.23. – Szombat
Warm up:
3′ bike
2-3x
20 Plate hop
5 Streight leg box jump
30″ Mountain climber
+
EMOM 5 Building from empty BB
1 Clean pull to hold + 1 High hang power clean + 1Floating power clean + 1 Split jerk
Strength:
Muscle clean + Power clean + Push press + Push jerk
3x(1+1+1+1) @ 40%
Power clean + Power jerk
Build to a heavy single
Metcon:
EMOM 40
1: 10/8 cal bike – hard
2: 8 Hang DB snatch @ 30/22.5kg
3: 10/8 cal ski – hard
4: 60/120 D/S under
Accessory:
D-ball/ sandbag good morning
5×6
Prone IYT
3x(8-8-8)