*Medball Clean ve Squat Clean Çalışması*

Barbell
10 Sets
1 Squat Clean + 2 Front Squats + 1 Split Jerk
*Start the first set with an empty barbell (20/15 kg) and increase the weight after each successful set.
(time cap is 20 minutes)

METCON

For Time (15′ Time Cap)

Goal; Sub 12 Min

21-15-9

Dual DB/KB Box Step Over (Box: 60/50 cm – DB: 22,5/15 kg – KB; 24/16 kg)

Dual Dumbbell/Kettlebell Push Jerk (DB: 22,5/15 kg – KB; 24/16 kg)

*After each round, do 30 Sit-Ups. (Total 90 Sit-Ups)

**You can carry the dumbbell/kettlebell as you wish.