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: