W12D3

Barbell

6 EMOM:

1 Snatch Balance + 1 Overhead Squat (%55-60 of 1RM Squat Snatch)

6 EMOM:

1 Squat Snatch + 1 Low Hang Squat Snatch + 1 Hang Squat Snatch (%55-70)

*focus on perfect technique for each set

WOD

“2 Kişilik Takım Antrenmanı”

“I Go You Go”

*Time cap is 1 minute for each round

18 AMRAP:

3+2+6

3 Bar Muscle Up (S1: 4 C2B or Pull Up – S2; 4 Jumping Pull Up)

2 Squat Snatch (50/35 kg) (Scale weight as needed.)

*Bu harekete kendinizi hazır hissetmiyorsanız, bu metcon özelinde ilk tercihiniz “hang power snatch” ya da “hang squat snatch” varyasyonları olabilir.

6 Bar Facing Burpee

Scale Opt: No time cap for rounds. Scale weights and reps.