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300424

Strength / Barbell Complex

In-a 12 minutes find your daily max! (Start with empty barbell)

2 Power Clean + 3 Squat Clean + 1 Split Jerk

*first day members and beginners should do practice with pvc.

WOD

For Time:

50 Pull-Ups (S1; 50 Jumping Pull Ups – S2; 80 Ring Row)
100 Push-Ups
150 Air Squats

*Dilediğin gibi böl, parçala, bitir!

Accessory
Core Work:
3-4 sets:
7 Alligator Rolls (each way)
20 Plank Kettlebell Pull Unders
30 metre Isolateral DB Farmers Carry (left)
30 metre Isolateral DB Farmers Carry (right)

*Rest 1-2 min between sets

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