(Normal Isınmanın Üstüne)
10 Snatch Grip Deadlift
10 High Pull
10 Muscle Snatch
10 Power Snatch
10 Squat Snatch
10 Over-Head Squat

(20-15kg)

A) 12 DK EMOM (12 Set)

2 Kişilik Takım Antrenmanı (IGYG)

30 sn içinde tamamla, 30 sn dinlen, sen dinlenirken partnerin çalışacak!

1 Power Snatch + 1 Hang Squat Snatch + 2 Overhead Squat

(40/25kg)

B1) 9 DK AMRAP

1 Burpee Box Jump (Not Over)

1 Dual Dumbbell Power Snatch (22.5/15kg)

2 BBJ + 2 Dual DB P.Snatch

3 BBJ + 3 Dual DB P.Snatch

4 BBJ + 4 Dual DB P.Snatch

…..

4 DK Dinlen

B2) 9 DK AMRAP

1 Burpee Pull Up

1 Overhead Squat (40/25kg)

2 Burpee Pull Up + 2 OH Squat

3 Burpee Pull Up + 3 OH Squat

4 Burpee Pull Up + 4 OH Squat

…..

C) Core;

5 Set (6′ Time Cap)

20 Alt V-up + 10 Hollow Rock + 5 Tuck Up