Strength
Squat Clean + Push Jerk 5×6
5 sets
3 Squat Clean + 3 Push Jerks (unbroken, build-in weight)
-complete a set every 2:00-
WOD
“Team of 2”
21 AMRAP:
Buy in; 80 Cal Ergo
I Go You Go – Max rounds of;
12 BB Front Rack Forward Lunge (30/20 kg)
10 Double Dumbbell Shoulder to Overhead (2x 17.5/10 kg)
8 Strict Pull Up
Hips Don’t Lie
W.O.D. ” Fırında Sütlaç”
A: Sternght : every 4 min. 3 sets:
BB. Back Rack Reverse Lunges 8R+8L -Directly -KB Out Squat Hold 20-30 sec.
B: Strenght : every 4 min. 3 sets:
Banded Kickback from Bench 8R+8L -Directly -Elevated Calf Raise w/ 2+ KB or DB
TABATA : 4 sets. 16 min.
- Monster Walks
- Single Arm KB or DB Ovrh. Alt. Knee Ups
- Ski Hops ( jumps ) w/ plate or DB
- Mountain Climbers