Strength Every 2 Min For 10 Min(5R) Back Squat 10-5-5-5-10(%55-%65-%75%-%85-%55) -Then- Strength&Conditioning 20 Min Amrap 10 Hang Power Clean(40kg-25kg) 10 Barbell Front Rack Front Lunge(R1-L2)(40kg-25kg) 10 Barbell Push Press(40kg-25kg) 10 Barbell Burpee Lateral Jumps Over
Row Conditioning Every 3 Min For 9 Min(3R) 25/20 Cal. Row -Then- Every 2 Min For 6 Min(3R) 18/15 Cal.Row -Then- Every 1 Min For 3 Min(3R) 12/10 Cal.Row -Then- Assault Bike Conditioning Every 3 Min For 9 Min(3R) 20/15 Cal. Bike -Then- Every 2 Min For 6 Min(3R) 15/12 Cal.Bike -Then- Every 1 Min…
Strength Every 1:30 Min For 9 Min(6R) 3 Reps Tempo Eccentric Deadlift 6 Sn:Down 1 Sn:Up -Then- MetCon For time: 21 Thruster (35kg-20kg) 21 C2Bar Pull-Ups 18 Thruster (40kg-25kg) 18 C2Bar 15 Thruster(45kg-30kg) 15 C2B 12 Thruster(50kg-35kg) 12 C2B 9 Thruster(55kg-40kg) 9 C2B 6 Thruster(60kg-45kg) 6 C2B 3 Thruster(65kg-50kg) 3 C2B Cap time:27 Min
Strength Every 1:30 Min For 9 Min(6R) 3 Tempo Back Squat 5 Sn Down 1 Sn Up -Then- MetCon 20 Min Amrap 25 Air Squats 20 Push-Ups 15 Kettlebell Swings(24kg-12kg)
MetCon For time: 50-40-30-20-10 Med-Ball Clean(9kg-6kg) 30-20-15-10-5 Burpee Box Jump Over(24”20”)
Strength&Conditioning 30 Min Emom 1.Min:3 Bench Press(%65-%70)+15/12 HandRelease Push-Ups 2.Min:15 M Dumbbell Walking Lunge+15 Air Squat 3.Min:Rest
Barbell Conditioning 20 Min Amrap 5 Thruster(40kg-25kg) 7 Hang Power Clean(40kg-25kg) 10 Sumo Dead Lift high-Pulls(40kg-25kg) -Then- Core Strength 5 Round 1 Min:Plank Rest:30 Sn
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