2026.08.21 – Péntek

Szerző:Strong Body Training

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:

2-3x

1 Snatch deadlift + 1 Snatch pull + 1 Power snatch + 1 Snatch balance @ 40-60%

Squat snatch

3×2 @ 70%

2×1 @ 75%

3x

1 Power clean + 2 Low hang squat clean + 1 Split jerk @ 40-50%

2x

1 Squat clean + 1 Split jerk + 1 Squat clean + 1 Split jerk @ 70%

2x

1 Squat clean + 1 Split jerk @ 75%

Metcon:

4x

500m Run

25 Jumping air squat

20/15 Deficit push up

rest 3′ btw sets

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