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060724

Strength

3 Dakika İçinde 12 Dakika Boyunca (4 Sets)
12-12-10-8 Tempo Deadlift (31×1) (%50)

Oly (only 13:00 class)

Her 2:30 içinde 10:00 Boyunca (4 Sets)

1 Power Snatch + 1 Hang Squat Snatch + 2 Overhead Squat

*start the first set with %60 of 1 rep max snatch and increase the weight after each set. (find today’s heaviest set)

WOD
Teams of 2 For Time:
100/80 Cal Ergo (S1; 85/72 Cal)
20 Muscle Ups (Scale 60 Chest to Bar or Pull-Ups – S1; 100 Ring Rows)
150-Meters Farmer + Front Rack Carry (Dumbbell: 2x 22.5/15kg – Kettlebell: 2x 24/16 kg)

*Scale as needed

Score: Time

WOD (only 13:00 class)

8 AMRAP:

*Dumbbell movements are not required alternate sides.

2-4-6-8-10-…

Box Jump Overs (60/50 cm)

Dumbbell Hang Power Cleans

Dumbbell Push Press

Rx; 22.5/15 kg

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