Warm up: 3 Rounds of 200-meter run 2:00 – bottom of the squat 10 PVC pass-throughs 10 burpees 5 wall walk-ups
Strength: 10:00 Clean Technique (3-position clean technique: 80Kg and less)
Workout: POKROČILÍ A STŘEDNĚ POKROČILÍ 3 x AMRAP in 7:00, rest 2:00 between 10 ring rows 10 knees-to-elbows 200 Run
ZAČÁTEČNÍCI 2 x AMRAP in 7:00, rest 2:00 between 8-10 ring rows 8-10 hanging leg lifts 150-meter Run
Postworkout: 3 Rounds POKROČILÍ 20 P-bar leg lifts 30 hollow-to-reverse sit-ups
STŘEDNĚ POKROČILÍ 15 P-bar leg lifts 20 hollow-to-reverse sit-ups
STŘEDNĚ POKROČILÍ 10 P-bar leg lifts 10-30 sit-ups
Mobility: 3 Rounds of 1:00 – banded lat stretch 1:00 – banded pec stretch 1:00 – foam roll lats 1:00 – lacrosse ball in shoulders
Banded lat stretch:
Banded pec stretch: