W12D2

Barbell
Alternating Every 0:30 for 15 Sets
*with 60-65% of 1RM Clean&Jerk
*focus on perfect technique for each set

1st: Power Clean&Push Press
2nd: Power Clean&Push Jerk
3rd: Power Clean&Split Jerk

WOD

“2 Kişilik Takım Antrenmanı”

14 AMRAP:

10 Rounds (IGYG) (*5 rounds each)

7 Deadlifts (50/35 kg)
7 Hang Power Cleans (50/35 kg)

S1: 40/30 kg

In the remaining time max Wall Ball Shot

*10 round bittikten sonra kalan zamanda maksimum tekrar sayısında “Wall Ball Shot” (9/6 kg) takımınızın skoru olacaktır.

Extra Work
Core – 1
3 Sets
24 Hollow Rocks
12 Lying Leg Raise + Hip Lifts
(rest 1 minutes between sets)

Core – 2
3 Sets
1 minute Side Plank Hold (right)
1 minute Side Plank Hold (left)
(rest 1 minute between sets)