2026.06.10. – Szerda
Warm up:
3′ Row
3x
12 Hip 90-90 Transitions
20″-20″ Copenhagen plank
10-10 Adductor stretch on box
10 Muscle snatch
Strength:
High hang squat snatch + Low hang squat snatch + Squat snatch + OHS
2x(1+1+1+1) @ 70-75%
Halting snatch deadlift
5x(1.1) @ 95%
Metcon:
AMRAP 10
5-10-15-….
Cal ski
Box jump / step down
*Rest 3′
AMRAP 8
4-8-12-…..
Cal ski
Box jump / step down
*Rest 2′
AMRAP 6
3-6-9-….
Cal ski
Box jump / step down
Accessory:
Top plank matrix
3 x 40″-1′
D-ball / Sandbag bear hug carry
3x
15m
30m @ lighter bag