“Open 21.2” For Time: 10 Dumbbell Snatche(22,5kg-15Kg) 15 Burpee Box Jump-Overs (24″/20″) 20 Dumbbell Snatches 15 Burpee Box Jump-Overs (24″/20″) 30 Dumbbell Snatches 15 Burpee Box Jump-Overs (24″/20″) 40 Dumbbell Snatches 15 Burpee Box Jump-Overs (24″/20″) 50 Dumbbell Snatches 15 Burpee Box Jump-Overs (24″/20″) Open Cap Time:20 Min Box Cap Time:40 Min
Strength Every 2 Min For 10 Min(5R) 8 Single Leg Barbell DeadLift(R) 8 Single Leg Barbell DeadLift(L) -Then- MetCon 20 Min Amrap 40 Double Unders Or 40 Single Jump Rope 10 Push Press(40Kg-25Kg) 5 Bar Muscle-Up Or 5 C2Bar Pull-Up+5 Handreleasa Push-Ups
Strength Every 1:30 Min For 10:30 Min(7R) 3 Back Squat(%80-%75) -Then- MetCon Every 3 Min For 21 Min(7R) 15 Medball-Clean(9Kg-6Kg) 12 Toes to bar 8 M HandStand Walks Or 4 WallClımb
İsometric Strength 4 Round 30 Sec:Single Leg Wall-Sit Hold(R) 30 Sec:Single Leg Wall-Sit Hold(L) 30 Sec:High Plank Singel Arm Hold(R) 30 Sec:High Plank Singel Arm Hold(L) 30 Sec:V-Up Hold 30 Sec:Rest -Then- MetCon 10 Round For Time: 3 Power Snatch(50Kg-40Kg) 3 Burpees Lateral Over Bar 3 Power Clean and Jerks(50Kg-40Kg) 3 Burpees Lateral Over Bar…
Strength Every 1:30 Min For 9 Min(6R) 5 Bench Press(%75) -Then- Functional Strength 15 Min Emom(5R) 1.Min:10 Single Kb Front Rack Bulgarıan Split Squat(R)+10 Single KB Front Rack Bulgarıan Split Squat(L) 2.Min:10 Bench Plank Single Kb Row(R)+10 Bench Plank Single Kb Row(L) 3.Min:Rest -Then- Every 1:30 Min For 7:30 Min(5R) 8 Close Grıp Barbell Curl
Strength&Conditioning Every 3:30 Min For 35 Min(10R) 12 Cal. Assault Bike Or Cal.Row 10 Deadlifts(85Kg-60Kg)
Strength&Conditioning For Time: 30 Burpee Box Jump Over(24”-20”) 30 Clean&Jerks(60Kg-40Kg) 30 Front Squat(60Kg-40Kg) 30 Burpee Box Jump Over (24”-20)
Strength&Conditioning 32 Min Emom(8R) 1.Min:18-15 Wall Ball(9kg-6kg) 2.Min: 8 -6 Dumbbell Snatch(R1-L2)(22,5kg-12,5kg) +10-8 Toes To Bar 3.Min:Plank 4.Min:Rest
Oly. Every 1:30 Min For 10:30 (7R) 1 Hang Squat Snatch+1 Squat Snatch+1 Overhead Squat(%70) -Then- Strength Every 1:30 Min For 7:30 Min(5R) 5 Front Squat(%70) -Then- Accessory Strength Every 2 Min For 10 Min(5R) 8 Half Kneeling Ladmine Shoulder Press(R) 8 Half Kneeling Ladmine Shoulder Press(L)
Conditioning 6 Rounds For Time: 100 Double Unders Or 100 Singel Jump Rope 25 Burpee No Jump 20 Cal.Row Or 20 Cal.Assault Bike Cap Time:40 Min