İsometric Strength
3 Round
20 Sec:Overhead Squat Hold(20Kg-15Kg)
20 Sec:Rest
20 Sec:Barbell Hollow Hold
20 Sec:Rest
20 Sec:İnverted Ring Row Hold
20 Sec:Rest
-Then-
Oly.
Every 1:45 Min for 14 Min(8R)
1 Hang Squat Snatch+1 Squat Snatch+1 Overhead Squat(Ss%75-%70)
-Then-
Gymnastic
Every 1:45 Min For 10:30 Min
5 Strict Hand Stand Push-up Or Pike Push-Ups
5 Strict C2Bar Pull-Up
5 Strict Toes-To Bar