A) 12 DK EMOM

1-2-3. DK; (%50)

3 Power Clean + 3 Hang Squat Clean + 3 Split Jerk

4. DK Rest

5-6-7. DK; (%60)

2 Power Clean + 2 Hang Squat Clean + 2 Split Jerk

8. DK Rest

9-10-11-12. DK (%70)

1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk

B) Her 3 Dakika içinde 18 Dakika Boyunca (6 Set)

15 Barbell Floor Press on Glute Bridge

10 Plate Overhead Forward Lunge

5 Strict Chinup