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