Strength&Conditioning “Rattlesnake” For Time: 15 Squat Cleans, 200 Meter Run 12 Squat Cleans, 200 Meter Run 9 Squat Cleans, 200 Meter Run 6 Squat Cleans, 200 Meter Run 6 Push Jerks, 200 Meter Run 9 Push Jerks, 200 Meter Run 12 Push Jerks, 200 Meter Run 15 Push Jerks, 200 Meter Run Barbell:(50Kg-40Kg) Cap Time:35…
Core Control Every 2 Min For 10:00 Min(5R) 20 Ring High Plank Mountain Clımber(R1-L2) 10 Hollow Rock 15 Sec:Hollow Hold -Then- MetCon For Time: Going Down Swinging” 10-9-8-7-6-5-4-3-2-1 Thrusters (40Kg-30Kg) Toes to Bar Lateral Barbell Burpees
Multi-Strength Every 2:30 Min For 15 Min(6R) 8 Close Grip Bench Press 8 Dumbbell Bulgarian Squat(R) 8 Dumbbell Bulgarian Squat(L) -Then- Every 2:30 Min For 15 Min(6R) 8 Dumbbell Hang Power Clean 8 Reverse Grip Strict Chin-Up
Conditioning 30 Min Emom(10R) 1.Min:8 No Jump Burpee+8 Box Jumps(24”-20”) 2.Min:15/12 Cal.Row OR 12/10 Cal.Assault Bike 3.Min:Rest
Oly. 10 Min Emom 1 Hang Squat Clean +1 Squat Clean +1 Front Squat -Then- Functional Strength Every 2:30 Min For 12:30 Min(5R) 12 Double Dumbell Front Rack Reverse Lunge(R1-L2)+12 Glute Bridge Dumbbell Floor Press -Then- Isometric Strength 4 Round 30 Sec:Hollow Hold 30 Sec:Superman Hold 30 Sec:Half Push-Ups Hold 1 Min:Rest
Isometric Strength 5 Round 20 Sec:Wall-HandStand Hold 20 Sec:Rest 20 Sec:Strict HandStand Push-Ups 40 Sec:Rest -Then- MetCon 20 Min Amrap 30 Air Squats 200 M Run 20 Dumbbell Power Snatch(R1-L2) (22.5 Kg-12.5Kg)
Oly. 10 Min Emom 1 Hang Squat Snatch+1 Squat Snatch+1 Overhead Squat -Then- 10 Min Emom 1 Strict Shoulder Press+2 Push Press+3 Push-Jerks -Then- Gymnastic&İsometric Strength 5 Round 20 Sec:Reverse Grıp Chın-Up Hold 20 Sec:Rest 20 Sec:İnverted Ring Row 40 Sec:Rest
Strength Every 1:30 Min For 9 Min(6R) 5 Back Squat(%70) -Then- Gymnastic Strength Every 1:45 Min For 17:30 Min(10R) 3 Weighted Pull-Ups 5 Strict Pull-Ups 7 Kipping Pull-Ups OR Scaling: 8 Strict Pull-Ups 7 Kipping Pull-Ups
Conditioning 6 Round 1 Min:Max Cal.Row 45 Sec:Rest 1 Min:Max Cal.Assault Bike 45 Sec:Rest 1 Min:Max Double-Unders Or Singel Jump Rope 45 Sec:Rest
Oly Every 1:30 Min For 16:30 Min (11R) Mins 1+2+3 – 4 Squat Clean Min 4- Rest Mins 5+6+7 – 3 Squat Clean Min 8 – Rest Mins 9+10+11 – 2 Squat Clean -Then- Multi-Strength 18 Min Emom(6R) Odd:5 Bench Press(%65)+15-12 Kb Deficit Push-Ups 2.Min:10 Double KB Turkish Sit-Ups 3.Min:Rest