W.O.D.:

Strength: 4 sets: every 2 min.

5 Back Squats% 75

5 Strict Pull Ups

Metcon: 4 sets: Every set in 5:30min.

10 DB Snatch Alt. Arm

50 DU/ 100 SU

10 DB Clean&Jerk Alt.Arm

50 DU/100 SU

10 Chset2Bar Pull Ups (Rx: 6 MU)

Core: 6 Emom: w/ Weigt.

45sec. Plank Hold

45sec. Hollow Hold

Strength Class

Deadlift
%75 5×4 Reps
%85 4×3 Reps
%95 3×2 Reps

Bench Press
%60 2×6 Reps
%70 3×5 Reps

Front Squat
%60 2×8 Reps

3×12 Superset
Barbell Biceps Curl
DB Overhead Triceps Ext.

3×12 Superset
DB Lateral Raise
Plate Front Raise

(yüzdelerini bilmiyorsan sadece HAREKETLERDE 1RM BUL VE NOT AL!)