W5D1

Strength
Dead Stop Deadlift (not touch&go)
“reset before the each rep”
8-4-4-2-2-2-2 reps work up to heavy;
*Start the first set with 60% of 1 rep max deadlift and work up to heavy after each successful set.
(time cap is 15 minutes)

Rest 5 minutes

METCON

For Time (20′ Time Cap)

Rx+ zaman sınırı; < 16′
20 Sets
(5+4+3) reps;
*Team of 2 / i go you go! – 10 rounds for each partner.
*goal is unbroken reps for each set
*with 60/40 kg or lower

5 Push Jerks
4 Front Squats
3 Power Cleans

Notes :
•Hedef olarak her set tekrarları bölmeden ve mümkünse hareketler arasında halteri yere bırakmadan hareketleri birbirine bağlayarak tamamlamayı deneyin.