2026.09.07 – Hétfő
Warm up:
3′ Bike
2x
20-20 Posterior hip stretch on box
10 Good morning @ empty barbell
10-10 Cossack squat
10-10 Single arm DB OH squat
10-10 Side plank rotations
Strength:
OHS
-Build to a heavy single or 1RM
4x
1 Clean pull @ 100%
Metcon:
For time:
20 Single arm DB hang snatch @ 22.5/16kg
600m Run
30 Single arm DB hang snatch @ 22.5/16kg
600m Run
40 Single arm DB hang snatch @ 22.5/16kg
Accessory:
EMOM 16
1: 12 Med. ball GHD sit up
2: 40″ Banded glute bridge hold
3: 12-20 T2B
4: 40″ wall sit