Her 1:30 içinde 9 Dakika Boyunca (6 Sets)

2 Reps Pause Front Squat
“2 seconds pause for each rep”

Set 1-2-3 (70% of 1RM Front Squat)

Set 4-5-6 (90% of 1RM Front Squat)

METCON

A) 7 AMRAP

14 Toes to Bar
7 Strict Hspu (S1; 12 Push Up)
3 Squat Cleans 60/40 kg

3′ Rest

B) 7 AMRAP

15 V-Up
10 Hand Release Push Up
5 Dual Dumbbell Hang Clusters (2x 22,5/15 kg)