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