W.O.D:
LIFT Complex:
5 sets: every 90sec. (w/ your %75 of 1 RM C+J)
1- Hang Clean
2-Front Squats
3- Push Jerks
Team of 2 :every 1:30min. (Emom Work 18min) (3-Round)
- 8 Rope Climbes ( S1: 6-RC./ S2: 15STr.Chin Ups)
- 16-20 Dual DB Devil’s Press
- 30 HR Push Ups
- 24 Dual DB Front R. Lunges
- 12 Wall Walks
- 30 Dual DB Deadlifts
Strength Class
Find Back Squat 1 RM
Pendlay Row
%70 3×8
3×12 Superset
Front Foot Elevated DB Split Squat
DB Glute Bridge (Heavy)
3×12 Superset
Seated Arnold Press
Banded Face Pull
2 Sets
50 Sit Up + 15 Crunch on Bench