Strength
Front Squat for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%
Time Cap: 12-Minutes
WOD
10 AMRAP:
5 Burpee Pull-Ups (S1; 10 Ring Row)
10 Box Jumps (60/50 cm)
10 Alt. DB Snatches (22.5/ 15 kg)
Posterior Chain
Her 3 Dakika İçinde 12 Dakika Boyunca
10 Barbell Good Morning (40-20-15kg)
8-12 Dual Kettlebell Sumo Deadlift (Choose heavy!)
6-8 Sağ / 6-8 Sol Single Leg Dumbbell Romanian Deadlift