W.O.D.:

Strength: OLY: Snatsch

3 sets: every 1:30min. %65 of 1 RM SNT

1- Snatch DL

2- Power Snatch

3 sets: every 1:30min. %70 of 1 RM SNT

1 – Power Snatch

2- Hang Squat Snatch

Metcon: (1:1) 3min Work/3min.Rest

4- Rounds:

12 Dual DB Box Step Overs (2*20/12kg)

12 SandBag over Sholuder

Max. reps Broad Jumps

Core: 2-3 sets

Weig. Sit Ups 20

Weig. Russ.Twist 20

Strength Class

Bench Press
3 Sets (Drop Set)
%70 5 Reps + %80 4 Reps + %90 Max. Rep

Stiff Leg Deadlift
%60 3×8

3×12 Superset
Half Kneeling Single Arm Arnold Press
Front Foot Elevated Split Squat

3×12 Superset
Feet Elevated Ring Row
Banded Lat Pull Down

1 set
100 Sit Up