A) Her 2 Dakika İçinde 10 Dakika Boyunca
3 Power Clean + 3 Hang Squat Clean + 1 Push Jerk (%60)
B1) 12 DK AMRAP
8 Alt. Single Arm Dumbbell Burpee Clean and Jerk (20-15-10kg)
50 Double Unders / S1: 120 Single Unders
4 Dk Dinlen
B2) 12 DK AMRAP
8 Alternating Single Side Dumbbell Thruster (20-15-10kg)
50 Double Unders / S1: 120 Single Unders
C) Core; 6′ Time Cap.
120 Hollow Rock, Her kırıldığında 10 Situp