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240224

Strength / Barbell Complex

In-a 12 minutes find your daily max! (Start with empty barbell)

Power Clean + Hang Power Clean + Hang Squat Clean + Split Jerk

WOD
“Üzümlü Kek”
3 Kişilik Takım Antrenmanı
5 sets each For Time:
200/175m Row or Ski
20 Jumping Split Lunges
4 Squat Cleans 70/50 kg
-rest 1:2 between sets-

Score: Time

Accessory Work (posterior chain)
3 Sets
15 Back Extension (Rx; 12 Ghd Hip Ext. – ask your coach!)
10-15 sn dinlen
30 sn Face Up Chinese Plank Hold w/Plate (25/15kg)
(rest 1-2 minutes between sets)

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