W12D6

Barbell Work
12 Sets
(1+1+2+1+1) reps;
Her 1:30 içinde 18 Dakika Boyunca

1 Power Clean
1 Front Squat
2 Push Presses
1 Front Squat
1 Squat Clean

Weights in sets;
Sets/1-2-3 (with 40/30 kg)
Sets/4-5-6-7 (with 50/35 kg)
Sets/8-9-10-11-12 (with 60/40 kg)

Notes :
•Hareketleri sırasıyla set tamamlanana kadar halteri yere bırakmadan yapın.
•Her yeni sete 1 dakika 30 saniyede bir başlayın ve ağırlığı belirtilen setlerde arttırın.
*Scale weight as needed

12 EMOM

1. 30-45sn Max Distance Dual Kettlebell/Dumbbell Overhead Carry
2. 30-45sn Max Distance Dual Kettlebell/Dumbbell Front Rack Carry
3. 30-45sn Max Distance Dual Kettlebell/Dumbbell Farmers Carry

*Choose moderate weight.

**All sets must be same weight.