Dynamic effort upper:

9×3 speed shoulder press, 50%/1RM, every 60 sec

Metcon:

EMOM 6

10 hang power snatch, 35/25kg

Strength accessory:

1. 3×12 dumbbell bench press

2. 6×3 speed pull-up (change grip every 2 sets; narrow, medium, wide)

3. 3×12 alternating db bent over row

4. 3×10 double band straight arm lat pulldown

5. 3×15 band Y-T-A

– 60-90 sec rest on all

Lähtöajat:

7.00

8-11 Open gym

11.00

16.00

17.00

18.00