Barbell(time&percentage)
“power clean”
Part/1 “Every 20 seconds for 10 Sets”
1x Power Clean
*with 75% of 1RM Power Clean
Rest 1 minute
Part/2 “Every 30 seconds for 10 Sets”
1x Power Clean
*with 80% of 1RM Power Clean
Rest 1 minute
Part/3 “Every 40 seconds for 10 Sets”
1x Power Clean
*with 85% of 1RM Power Clean
***
METCON
12 AMRAP
2 Kişilik Takım Antrenmanı
120 Double Unders (S1; 200 Single Unders)
12 Sync One Arm Dumbbell Hang Clusters
14 Chest to Bar Pull Up (7 reps each) – (S1; 14 Pull Up, S2; 20 Ring Row)
12 Devil Clusters
Dumbbell: 2x 22,5/15 kg