PVC Warmup
5 Dk içince 60 PVC Overhead Squat (Hız değil, teknik önemli!)
A) 8 DK EMOM
1 Power Snatch + 1 Squat Snatch + 1 OHS
(1Rm Squat Snatch %60)
B) 8 DK EMOM
1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat + 1 Hang Squat Snatch
(1Rm Power Snatch %50)
C) 10 DK AMRAP
50 Double Under / 100 Single Under
20 Alt. DB Snatch (22.5-12.5 kg)
35 Air-Squat
D) Core; 3 Set
60-45 sn. Side Plank(Sağ)
15-30 sn. Dinlen
60-45 sn. Side Plank(Sol)
15-30 sn. Dinlen