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Warm-Up

3 Sets
“with 20/15 kg barbell” “rest 1:1”
3 Clean Deadlift
3 Clean High Pull
3 Muscle Clean (below the knee)
3 Strict Press
3 Power Clean (below the knee)
3 Front Squat
3 Squat Clean (below the knee)

Barbell

Her 3:00 içinde 15:00 Boyunca (5 Sets)

1 Power Cleans + 3 Front Squats + 1 Split Jerk

Start the first set with 60% of 1RM Clean and increase the weight after each successful set.

METCON

12 AMRAP:

2-4-6-8-12-…

Alt. Devils Press (22.5/15 kg)

Box Jump Overs (60/50 cm)

Accessory
TheBox362 Mini-Pump – Glutes
4 rounds:

8 Rear foot elevated DB Split Squat (each side) @ moderate weight
10 Single Leg DB Hip Thrust @ moderate weight

*Rest 1-2 minutes b/t rounds

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