Strength&Conditioning For Time: 6-5-4 Squat Snatch(50Kg-35Kg) Overhead Squat(50Kg-35Kg) -Immediately after- 30 C2Bar Pull-Up 5-4-3 Squat Snatch Overhead Squat -Immediately after- 25 C2Bar Pull-Up 4-3-2 Squat Snatch Overhead Squat -Immediately after- 20 C2Bar Pull-Up 3-2-1 -Immediately after- 15 C2Bar Pull-Up Cap Time:35 Min
Conditioning Every 10 Min For 40 Min(4R) 30/25 Cal. Row 100 D.U Or 150 Single Jump Rope 25/20 Cal. Assault Bike 100 D.U Or 150 Single Jump Rope
Accessory Workout Every 3 Min For 15 Min(5R) 8 Back Rack Drop Lunge To Knee Lift(R) 8 Back Rack Drop Lunge To Knee Lift(L) 10 Bent Over Dumbell Row -Then- Every 2:30 Min For 12:30 Min(5R) 8 Bench Press(%70) 6 Dumbbel Curl İn Split Squat Hold(R) 6 Dumbbel Curl İn Split Squat Hold(L) -Then- İsometric…
Strength&Conditioning 5 Round For Time: 7 Squat Clean(60Kg-50Kg) 14 Burpee Barbell Lateral Jump 21 Wall-Ball(9Kg-6Kg) Cap Time:30 Min
Strength&Conditioning 25 Min Amrap 10 Pull-Up 10 Thrusters(40Kg-30Kg) 200 M Run
Conditioning 40 Min Emom(10R) 1.Min:12-10 Cal.Row 2.Min:12-10 Cal Assault Bike 3.Min:12-10 Burpee 4.Min:Rest
Mıddle Workout Every 3 Min For 15 Min(5R) 45 Sec:Plank 30 Cross Mountain Clımber 15 Sec:Hollow Hold 9 Toes-To-Bar -Then- Strength&Gymnastic Every 3 Min For 18 Min(6R) 8 Back Squat(%65)+10 M HandStand Walks Or 3 Wall-Clımber
MetCon 5 Round For Time: 30 Cal Row Or 25 Cal.Assault Bike 30 Box Jumps(24″-20”) 30 Wall Balls(9kg-6Kg) Cap Time:40 Min
Strength Every 3:30 Min For 17:30 Min (5R) 8 Ladmine Single Leg Dead Lift(R) 8 Ladmine Single Leg Dead Lift(L) 8 Half Kneeling Landmine Press(R) 8 Half Kneeling Landmine Press(L) -Then- Every 2:30 Min For 15 Min(6R) 12 Barbell Overhead Front Lunge(45 Kg-30Kg)(R1-L2) 50 Double Unders Or 75 Single Jump Rope
32 Min Emom(8R) 1.Min:5 Power Clean(%65-%70)+10 C2Bar Pull-Up 2.Min:Rest 3.Min:5 Front Squat +10 Kb Swing(28Kg-16Kg) 4.Min:Rest