Oly / Snatch Complex
Her 2 Dakika içinde 14 Dakika Boyunca (7 Sets)
1 Power Snatch + 1 Hang Power Snatch + 1 Squat Snatches + 1 Hang Squat Snatches + 1 Overhead Squats (%60-%75)
*Olimpik hareketlere adaptasyon olarak hazır değilseniz PVC ve teknik barbell ile teknik odaklı olarak bu kompleksi tamamlayabilirsiniz.
*Her başarılı setten sonra ağırlık arttırmaya gayret ediniz!
12 AMRAP:
“Alternate Movements”
3-6-9-12-15- . . . . Etc. Toes to Bar
2-4-6-8-10- . . . . . Etc. Box Step Ups
*alternate leg—75/60 cm
S1; K2Elbows > K2Chest > V-Up >Tuck-Up
6 EMOM:
- 30-45sec Max. Zottman Curl (RPE 6-7)
- 30-45sec Max. Banded Tricep Extension
Hyrox Class – 18:30
STRENGTH
E2MOM x 5 Sets
1. Set : 10 Shoulder Press (rpe 4-5) + 10 Plate Front Raise
2. Set : 8 Shoulder Press (rpe 4-5) + 10 Plate Front Raise
3. Set : 6 Shoulder Press (rpe 5-6) + 10 Plate Front Raise
4. Set : 4 Shoulder Press (rpe 6-7) + 10 Plate Front Raise
5. Set : 2 Shoulder Press (rpe 8) + 10 Plate Front Raise
(Plate: 5-10 Kg)
WOD
Team of 2 (IGYG)
10 ROUND
20 m Burpee to Run
10 Goblet Squat
20 m Burpee to Run
10 Cal Ergo