Oly. Squat Snatch 1.2.3.Min:3 Rep(%60) 4.Min:Rest 5.6.7.Min:2 Rep(%65) 8.Min:Rest 9.10.11.Min:1 Rep (%70) 12.Min:Rest 13.14.15.Min:1 Rep (%75) -Then- Strength Back Squat 1.2.3.Min:4 Rep(%65) 4.Min:Rest 5.6.7.Min:3 Rep(%70) 8.Min:Rest 9.10.11.Min:2 Rep(%75)
3 Round 1.4 Min Amrap 8 Cal.Assault Bike 8 Toes-To-Bar 8 Thruster(40kg-30kg) Rest:2 Min 2.4 Min Amrap 200 M Run 8 Bar Lateral Burpees 8 Hang Power Clean(40kg-30kg) Rest:2 Min
Oly. Squat Cleans 1.2.3.Min: 3 Rep(%60) 4.Min:Rest 5.6.7.Min: 2 Rep(%65) 8.Min:Rest 9.10.11.Min: 1 Rep (%70) 12.Min:Rest 13.14.15.Min:1 Rep (%75) -Then- Strength Bench Press 1.2.3.Min: 4 Rep(%65) 4.Min:Rest 5.6.7.Min: 3 Rep(%70) 8.Min:Rest 9.10.11.Min: 2 Rep(%75)
MetCon Barbara 5 Rounds For Time 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats Rest:3 Min Cap time:45 Min
StrengthConditioning 20 Min Amrap 5 Push Press(60kg-30kg) 10 Back Squat(60kg-30kg)No Rack 15 Toes -To-Bar -Then- 5 Round 1 Min:Plank 30 Sn:Rest
Strength&Conditioning For time: 12-10-8-6-4-2 Squat Clean(%60-%65) 36-30-24-12-6 Wall-Ball(9kg-6kg) “After each round 400 M Run”
Two Person Team Conditioning 34 Min Amrap 500 M Row 400 M Run 30 Burpee
Strength&Conditioning 5 Round for time: 5 Squat Snatch(%60-%65) 10 Bar Muscle Ups Or 10 C2Bar Pull-Up+10 Push-Ups 50 Air Squat 100 Double Unders Or 150 Singel Jump Rope Cap time:35 Min
Conditioning Every 3 Min For 36 Min(4R) 1.Round:400 M Run 2.Round:20 Wall-Ball(9kg-6kg)+ 20 Kb Swing(24kg-12kg) 3.Round:500 M/400 M Row
Strength&Conditioning 14 Min Emom Odd:10 Double Dumbell Squat+10 Pause Jump Squats Even:Rest -Then- 14 Min Emom 1.Min:10 Bent Over Dumbell Row+ 8 Weight Paralel Bar Dips 2.Min:Rest -Then- Core Strength 4 Round 1:30 Min:Plank 1 Min:Rest