Warm-Up

5 Set
(1+1+1) reps;
Snatch Pull
High Hang Squat Snatch
Low Hang Squat Snatch (below the knee)

A) Her 2 Dakika içinde 12 Dakika Boyunca (6 Sets)

Snatch Wave
3 Power Snatch (%60-70)
2 Hang Squat Snatch
1 Overhead Squat

B) 10 DK EMOM

4-6 Tempo Deadlift (%50-60) (32×1)

C) METCON

8 DK AMRAP

5 Plate Ground to Overhead

10 Plate Overhead Forward Lunge

15 Push-Up