W.O.D.

Srength: 4 sets: every set in 2.30min.

Back Squats 5 reps %85

Sumo Deadlift to High Pull 8-10 ( RPE-6.5)

Metcon: 4 Rounds:

3min. Work/ 3min. Rest

15/12 cal Ergo

12 Alt. DB Clean&jerk

İn The rem.Time: Max. reps Box Jump Overs

Acc.Work: 2-3 sets:

1. Single KB Leg EXT. 8+8
2. Band. Leg Curls 12-15

Strength Class

Deficit Deadlift
%65 4×8

Strict Overhead Press
%55 2×12
%65 2×8

3×12 Superset
GHD Back Ext.
Weighted Sit Up

3×12 Superset
Single Leg KB RDL
Weighted Push Up

3×12 Superset
Barbell Biceps Curl
DB Hammer Curl