Warm-Up

5 Set
(1+1+1+1) reps;
Clean Pull
High Hang Squat Clean
Low Hang Squat Clean (below the knee)
Split Jerk

A) Her 2 Dakika içinde 12 Dakika Boyunca (6 Sets)

Clean Wave
3 Power Clean (%70-75)
2 Hang Squat Clean
1 Split Jerk

B) 10 DK EMOM

6 Back Squat (%60-70)

C) METCON

4 Rounds For Time (9′ Time Cap)

12 Chest to Bar Pull-Up + 20 Double Dumbbell/Kettlebell Shoulder to Overhead

(Rx; 22.5/15kg)