Her 2 Dakika içinde 12 Dakika Boyunca (6 Sets)
Clean Wave
3 Power Clean
2 Hang Squat Clean
1 Split Jerk
- %60 ile başlayıp, son set %85-90 çıkacak şekilde her set ağırlık arttırarak ilerle!
Metcon (IGYG)
12 AMRAP:
8 Double Dumbbell STOH (2x 22,5/15 kg)
20m Farmer Carry
Accessory
“Thebox362 Mini-Pump – Glutes and Core”
3 rounds:
10 Weighted Hip Thrust @ moderate weight RPE 7
10 Alternating Double DB Step Back Lunges (Front Rack) (each side) @ moderate weight RPE 7
10 Kneeling Banded Hip Extension @ moderate weight RPE 7 (YouTube)
*Rest 2 minutes b/t rounds