Weightlifting 10 Min Emom 1 Power Clean + 1 Squat Clean + 1 Front Squat(Sc%65-%70) -Then- Met-Con 2 Round for time: 50 Double-Unders or 75 Single jump rope 25 Hang Power Clean(40kg-25kg) 50 Double-Unders 25 Push Press(40kg-25kg) 50 Double-Unders 25 Burpee Cap time: 17 Min
Met-Con 25 Min Amrap 5 C2Bar Pull-Up 10 Kb Swings(28kg-16kg) 15 Kb Goblet Squat (28kg-16kg)
Barbell Conditioning For time: 10-9-8-7-6-5-4-3-2-1 Bentover Barbell Row(40kg-25kg Hang Power Clean(40kg-25kg) Thrusters(40kg-25kg)
Strength&Conditioning 32 Min Emom(8R) 1.Min:5 Front Squat(%65)+ 20-15 Push-Up 2.Min:Rest 3.Min:10 Dumbbell Power Snatch(Sağ 1/Sol 2)+10-8 Dumbbell Burpee Lateral Jump 4.Min:Rest
Two Person Team Strength&Conditioning 30 Min Amrap 30 Step Up Dumbbell Box Over(24”-20”) 30 Cal.Row 30 Sit-Up
Weightlifting 10 Min Emom 1 Power Snatch + 1 Squat Snatch + 1 OHS(Ss%60-%65) -Then- Met-Con 5 Round For Time 20 Wall Balls(9kg-6kg) 20 KB Swings(24kg) Cap time:25 Min
Strength 12 Min Emom Odd:10 Box Jumps+10 Strict Ring Dips Or Parelel Bar dips Even:Rest -Then- 12 Min Emom Odd:10 Dumbbell Squat Clean Even:Rest -Then- Core Control&Strenght 12 Min Emom Odd:10 Hollow Hold Rack+10 V-Up Even:Rest
Strength Every 1:30 Min For 9 Min(6R) 5 Back Squat (%70) -Then- Met-Con 20 Min Amrap 12 Pull-Up 10 Front Squat(40kg-25kg) 8 Push Press(40kg-25kg)
Conditioning Two Person Team 5 Rounds 1 Min:Cal.Assault Bike 1 Min:Burpee 1 Min:Cal.Row 1 Min:Air Squat 1 Min:Push-Ups 1 Min:Rest Partners switch every :30 seconds
Strength&Conditioning Two Person Team For time: 5000 M Row 100 Dumbbell Thruster(12,5kg-5kg) 100 Box Jumps(24’-20’) Cap time: 40 Min
