Oly Work
Her 01:30 içinde 12 Dakika Boyunca (8 Sets)
1 Power Clean + 1 Hang Power Clean + 1 Front Squat + 1 Split Jerk
1-2 Sets: (%50-55 of 1RM Power Clean)
3-4. Sets: (%60-65)
5-6-7-8 Sets: (%75-85)
WOD
2 Kişilik Takım Antrenmanı
3 Rounds x AMRAP 6:
40 Overhead Squats
40 Burpee No Jump
Max Box Jump Over (60/50 cm)
Round 1: 35/25 kg
Round 2: 40/35 kg
Round 3: 50/40 kg
*Split up work however you see fit. No rest between rounds.
*Score = Total BJO
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Bireysel Opsiyon
3 Rounds x AMRAP 5:
25 Overhead Squats
25 Burpee No Jump
Max Box Jump Over (60/50 cm)
rest 1′ btw rounds
Round 1: 35/25 kg
Round 2: 40/35 kg
Round 3: 50/40 kg