Snatch Complex Every 1:15 Min For 18:45 Min(15R) 1.2.3.4.5.R: 1 Hıgh Hang Squat Snatch (Work up to heavy) 6.7.8.9.10.R: 1 Hang Squat Snatch (Work up to heavy) 11.12.13.14.15.R: 1 Squat Snatch (Work up to heavy) -Then- Strength Every 1:30 Min For 9 Min(6R) 3 Tempo Front Squat 5 Sn Down 1 Sn Up
Strength&Conditioning 40 Min Emom 1.Min:250 M/200 M Row 2.Min:20/15 Kb Goblet Squats(24kg-16kg) 3.Min:20/15 Push-Ups 4.Min:Rest
Strength&Conditioning 10 Round for time: 5 Strict Shoulder Press(40kg-25kg) 7 Bent Over Barbell Row 9 Dead Lift 11 Wall-Ball(9kg-6kg) 13 Step Barbell Front Rack Back Lunges(R1/L2) Cap time:34 Min
Strength&Conditioning For Time: 21-18-15-12-9-6-3 Power Snatch(40kg-25kg) Bar Facing Burpee Toes-To-Bar
Strength Every 2 Min For 14 Min(7R) 8 Back Squat(%70) -Then- Every 4 Min For 24 Min(6R) 10 Weight Parallel Bar Dips 20 Push-Ups 10 Barbell Curl 20 Ring Row
Strength&Conditioning Two Person Team 250 Air Squat 150 Bench Press(60kg-35kg) 150 Dead Lift(70kg-45kg) 250 Hand Release Push-Ups Cap time:35 Min
Strength&Conditioning 40 Min Emom(8R) 1.Min:10 Dumbbell Bent-Over Row 2.Min:10 Dumbbell Z-Press 3.Min:Max Effort Hollow Hold 4.Min:10 Dumbbell Front Foot Elevated Split Squat(20kg-15kg)(10 Rıght each leg-10 left each leg) 5.Min:Rest
Conditioning 40 Min Emom 1.Min:75 Double-Under Or 75 Single 2.Min:12/10 Cal Assault Bike 3.Min:250 M/200 M Row 4.Min:Rest
Strength&Conditioning 6 Round for time: 5 Power Clean(60kg-40kg) 10 Front Squat(60kg-40kg) 5 Push Jerks(60kg-40kg) 20 Pull-Ups Cap time:35 Min
Strength&Condıtıonıng 24 Min Emom(8R) 1.Min:6 Double KB Front Rack Step-Up(Rıght each leg /Left each leg)(20”)(24kg-12kg) 2.Min:8 Double Kb Bent Over Row+Max effort Burpee 3.Min:Rest -Then- Core Strength&Control 5 Round 20 Sn:Hollow Rack Rest:30 Sn 20 Sn:Pull-Up Bar L-Sit Hold Rest:30 Sn