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