18 MART ÇANAKKALE ZAFERİMİZ KUTLU OLSUN 
Strength
Mini-Pump –Leg Day
4 Rounds
10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality
-rest 30 seconds-
10 DB Box Step-Ups (each side) @ moderate weight – maintain quality
-Rest 2 minutes between rounds-
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
WOD
“Teams of 2”
20 AMRAP:
8 wall walks
50-calorie ergo
8 wall walks
30 deadlifts
8 wall walks
30 cleans
8 wall walks
30 snatches
8 wall walks
50-calorie ergo
♀ 70kg deadlift, 37.5kg clean, 30kg snatch
♂ 100kg deadlift, 50kg clean, 40kg snatch
*Ask your coach for scale options.
GYMNASTICS CLASS
9 EMOM (RPE 7)
20 sec. DB Bench Press Hold + 1 Rep
20 sec. Barbell Back Squat Deep Hold + 1 Rep
30 sec. Hollow Hold + 5 Reps
20 AMRAP
3 Wide Grip Pull Ups + 3 Narrow Grip Chin Ups
8 V-Ups
6 Pike Push Ups
12 Alt. Reverse Lunges
8 Superman
Accessory 2 Sets
8 Ring Push Ups or 10 DB Push Ups
14 Kettlebell Plank Drag Through
10 DB Z Press
10 Barbell Romanian Deadlift