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