A1) For Time (9′ Time Cap)
10-9-8-7-6-5-4-3-2-1
Chest To Bar Pull Up
Squat Snatch (40/25kg)
Scale; Ring Row or Parallel Bar Row / Overhead Squat w/PVC
–
4 Dk Dinlen
–
A2) For Time (9′ Time Cap)
10-9-8-7-6-5-4-3-2-1
Handstand Pushup
Dual Dumbbell Hang Squat Clean (22.5/15kg)
Scale; Hand Release Push Up / Med Ball Clean
B) Her 2 Dakika içinde 8 Dakika Boyunca
5 Single Arm Dumbbell Deadlift(Sağ)
5 Single Arm Dumbbell Up Right Row (Sağ)
5 Single Arm Dumbbell Strict Shoulder Press (Sağ)
5 Single Arm Dumbbell Overhead Squat (Sağ)
5 Single Arm Dumbbell Deadlift(Sol)
5 Single Arm Dumbbell Up Right Row (Sol)
5 Single Arm Dumbbell Strict Shoulder Press (Sol)
5 Single Arm Dumbbell Overhead Squat (Sol)
C) Core;
150 Sit Up (7 Dk Time Cap)