Strength&Conditioning For time: 18 Power Clean(60kg-40kg) 36 Push-Ups 36 Air Squat 15 Power Clean 30 Push-Ups 30 Air Squat 12 Power Clean 24 Push-Ups 24 Air Squat 9 Power Clean 18 Push-Ups 18 Air Squat 6 Power Clean 12 Push-Ups 12 Air Squat
MetCon Every 3 Min For 24 Min(8R) 19 Wall-Ball(9kg-6kg)+19 Cal.Row
Two Person Team For time: 75-50-35-20 Dumbbell Step-Up Box Over(24”-20”)(22,5kg-12,5kg)(Rıght 1/Left2) Dumbbell Power Snatch(22,5kg-12,5kg)(Rıght 1/Left2) Cap Time:38 Min
Strength&Conditioning 32 Min Emom 1.Min:2 Squat Clean(%75)+2 Front Squat 2.Min:12/10 Pull-Up 3.Min:75/50 Double-Unders Or Single 4.Min:Rest
Strength&Conditioning Every 1:30 Min for 7:30 Min(5R) 10 One Arm Kb Front Rack Squat(24kg-16kg)Rıght each arm/Left each arm) -Then- For time: 28-24-20-16-12-8-4 Kb Swings(24kg-16kg) Handrelease Push-Ups Split Jump Lunge(Rıght 1/Left 2) Cap time:20 Min
Strength&Conditioning For time: 21-15-9 Power Snatch(50kg-30kg) Bar Facing Burpee -İmmediately after- 9-15-21 Thruster(50kg-30kg) C2Bar Pull-Up Cap Time:30 Min
Metcon 10 Round For Time: 12 Wall-Ball(9kg-6kg) 12 Toes-to-bar 12 Box Jumps(24”-20”) Cap Time:30 Min
Strength&Conditioning 10 Round For Time: 5 Dumbbell Hang Power Clean And Press (Push Press/Push Jerk) 1 Cındy(5 Pull-Up+10 Push-Up+15 Air Squat)
Strength&Conditioning Every 4:30 Min For 27 Min(6R) 15 One Arm Dumbbell Row(Right each arm/Left each arm) 500 M Row
Strength Every 1:30 Min For 7:30 Min(5R) 8 Push Press(%60-%55) -Then- Metcon 28-24-20-16-12-8-4 Dead Lift(85kg-50kg) Barbel Lateral Burpee Cap Time: 23 Min