W10D1
Strength
Snatch Deadlift + Hang Power Snatch + Low Hang Squat Snatch
Start with empty barbell. In a “15-Minutes and 8 sets” window find heaviest complex weight of the day.
Metcon
“Team of 2”
For Time: (TC: 20-Minutes)
80 Cal Ergo (switch every 20 Cal)
80 Pistol Squats/Alt.Leg (switch every 10) – S1; Air Squat (180 reps/switch every 30)
80 Cal Ergo (switch every 20 Cal)
120 DB Snatches/Alt.Arm (switch every 10)
*1x 22,5/15 kg
Score: Time
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Optional Core:
“Bu kısmı antrenman sonrası ya da evinizde yapabilirsiniz.”
10 EMOM:
- 10 V-Up + 10 Alt V-Up + 10 Russian Twist (*unbroken)
- 24 Hollow Rocks