2026.09.09 – Szerda
Warm up:
3′ Bike
2x
20-20 Posterior hip stretch on box
10 GHD back extension
10-10 Side lunge
10 Jumping air squat
20″-20″ pallof hold
1-2x
10 Clean deadlift
10 Hang muscle clean
10 Behind the neck strict press in jerk stance
10 Front squat
Strength:
3x
1 Power clean + 2 Low hanf squat clean + 1 Split jerk @ 40-50%
.
1 Squat clean + 1 SPlit jerk
– Build to a heavy single for the day
3x
3 Front squat 60-65%
Tempo 31×1 (3″ down, 1″ at the bottom, aggressive stand, 1″ at the top)
Metcon:
For time:
5x
12 T2B
10 Alt. hang C&J @22.5/15kg
8 Box jump over
Accessory:
3-4x
30″ skater jump
30″ rest
30″ jumping box step up
3-4x
10 Toes up DB RDL (tempo 31×1)
2′ hanging L-sit hold