Strength
Her 1:30 içinde 7:30 Boyunca (5 Sets)
3 Position Power Snatch (High Hang, Above the Knee, Floor) 5×3
5 sets: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@70% of 1RM Snatch)
WOD
“2 Kişilik Takım Antrenmanı”
16 AMRAP:
30/24 Calorie Row
30 Back Squat 60/40 kg
30/24 Calorie Row
30 Front Squat 60/40 kg
Accessory
TheBox362 Mini-Pump –Glutes and Shoulders
3-4 Rounds, time permitting
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 GHD Hip Raise/Extension (Or 15 Superman) @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Plate Front Raise @ moderate weight – maintain quality RPE 7
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.