PVC Warmup

5 Dk içinde;

20 Snatch Balance

40 PVC Overhead Squat (Hız değil, teknik önemli!)

A) 6 DK EMOM
1 Power Snatch + 1 Squat Snatch + 1 OHS

1 Dk Dinlen

B) 6 DK EMOM
1 Snatch Balance + 1 Overhead Squat + 1 Hang Squat Snatch

*(%50 of 1Rm Power Snatch)

**All movements must be touch and go!

C) For Time (18′ Time Cap)

2 Kişilik Takım Antrenmanı

10 Synchronized Burpees (no jump)
140 Double Unders (switch every 35)
20 Synchronized Burpees (no jump)
140 Double Unders (switch every 35)
30 Synchronized Burpees (no jump)
140 Double Unders (switch every 35)
40 Synchronized Burpees (no jump)
140 Double Unders (switch every 35)
50 Synchronized Burpees (no jump)

S1; 300 reps Single Unders/switch every 75 reps

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Bireysel Opsiyon

For Time (18′ Time Cap)
10 Burpees (no jump)
100 Double Unders
Rest 1 minute
20 Burpees (no jump)
100 Double Unders
Rest 1 minute
30 Burpees (no jump)
100 Double Unders
Rest 1 minute
40 Burpees (no jump)
100 Double Unders
Rest 1 minute
50 Burpees (no jump)