Oly (only 13:00 Class)
Warm-Up
5 Set
(1+1+1+1) reps;
Clean Pull
High Hang Squat Clean
Low Hang Squat Clean (below the knee)
Split Jerk
Her 2:00 içinde 12:00 Boyunca (6 Sets)
Clean Wave
3 Power Clean
2 Hang Squat Clean
1 Split Jerk
- %60 ile başlayıp, son set %85-90 çıkacak şekilde her set ağırlık arttırarak ilerle!
Strength
Front Squat
3 Sets:
8 Front Squats (65-70%)
3 Seated Box Jumps after each set
-rest 2 Minutes between sets-
WOD
“2 Kişilik Takım Antrenmanı”
“I Go You Go”
16 AMRAP:
Buy in: 100 Wall Ball Shots
4 Alt. Devils Press (22.5/15 kg)
6 Single Dumbbell Suitcase Box Step Overs (60/50 cm)
30 Double Unders
Extra Work (Optional)
3-4 Sets (*not for time)
12-15 Ring Push Ups
8R+8L Kettlebell Bent Over Row (rpe 6-7)
20 Sit Ups
Rest 1-2min btw sets