2026.08.14 – Péntek
Warm up:
3′ Cardio
2x
10 PVC pass through
10-10 Hip openers
5 Straight leg box jump
1-2x
10 Snatch deadlift
10 Hang muscle snatch
10 Behind the neck snatch grip strict press
10 OHS
5 Slow snatch
5 Power snatch
5 Squat snatch
Strength:
Squat snatch
-Build to a heavy double for today
Riser snatch pull
3×2 @ 98%
Squat clean + Split jerk + Squat clean + Split jerk
-Build to one set anywhere between 80-90%
Squat clean + Split jerk
EMOM 3
1+1 @ 55%
Metcon:
2x
AMRAP 6
3/2 RMU
6 Box jump over
10 Wall ball
*rest 3′ btw sets
Bonus:
Accumulate 6-12 Legless rope climbs for quality