Strength
10 EMOM:
2x Squat Clean and Jerk
10 sets @60-75% of 1RM Clean and Jerk
*Jerklerden birisi “push” diğer “split” olabilir. Drop&go ya da touch&go yapabilirsiniz.
WOD
7 AMRAP
2-4-6-8-10…..
Dumbbell Goblet Squats (22.5/15 kg)
Hand Release Push Ups
Acc:
*rest 1:00 btw sets
3 Sets
20 Supinated Grip Barbell Bent Over Row (20/15 kg)
Max Banded Hammer Curls
3 Sets
8R+8L Single Leg Kettlebell Tempo Romanian Deadlift
*rpe 4-6