Squat Work
Part/1
Her 3 Dakika içinde 9 Dakika Boyunca
6-8 Tempo Back Squats
*with 50% of 1RM or RPE 5-6/10

Rest 3 minutes

Part/2
Her 3 Dakika içinde 9 Dakika Boyunca
5-6 Tempo Front Squats
*with 65-70% of 1RM or RPE 6,5-7/10

METCON

For time (12′ Time Cap)
50 Sit Ups
Then
4 Rounds of;
20 DB Snatches/Alt.Arm (1x 22,5/15 kg)
20 Burpee Lateral Jump
Then
50 Sit Ups

S1; 35 Sit Up / 16 reps Snatch/Burpee