WOD

BB Warm-Up Cap 10min.

3 set

2- Snatch RDL

2- Hip High Pull

2- Hang Musc.Snatch

2- Snatch Push Press

2- Drop Snatch

A) 10 DK EMOM

3 Power Snatch (%60) TNG

B) Metcon:

Team of 2:

4 Set:

For Time: (16 Min Time Cap.)

30 Hang Single DB Snatches (Rx: 22/15kg) (S1: 15/10kg)

20 Single DB “One Arm Front Rack” Alt. Reverse Lunges

10 M.U / 20 Chest2B Pull Ups (S1: 20 Pull ups/ S2: 30 Ring Rows)

Strength Class

Back Squat
%65 4×8

Strict Overhead Press
%70 3×5

2×12 Superset
Incline DB Bench Press
Chest Supp. DB Y-Raise

2×30 Superset (each)
Weighted Russian Twist
Flutter Kick