W11D3

Barbell/1
Her 2:30 içinde 10 Dakika Boyunca (4 Sets)
(2+2) reps;
2 Hang Power Cleans + 2 Split Jerks
*Start w/70% of 1RM Clean&Jerk

*Work up to heavy! Find 1RM of the day!

Barbell/2
Her 2:30 içinde 10 Dakika Boyunca (4 Sets)
Squat Clean&Split Jerk
*Start w/80% of 1RM Clean&Jerk
*Work up to heavy! Find 1RM of the day!

Metcon
For Time (Time Cap: 13-Minutes)
50 Alternate Arm DB Snatches (22,5/15 kg)
50 Pull-Ups (S1; 75 Jumping Pull Ups – S2; 100 Ring Rows)
50 DB Back Rack Box Step Ups
*1x 22,5/15 kg—60/50 cm—alternate leg
120 reps Wall Facing HS Shoulder Tap (S1; 120 tekrar wall facing hs hand lifts – S2; 120 Plank Dumbbell Pull Through)