MetCon 4 Rounds 15 Toes to Bar 15 Dumbbell Power Snatch (R1-L2) Directly Into… 5 Round 10 Overhead Single Dumbbell Rıght Arm Front Lunge(R1-L2) 10 Overhead Single Dumbbell Left Arm Front Lunge(R1-L2) 10 Strict Pull-Ups Cap Time:30 Min
Strength Every 1:30 Min For 10:30 Min(7R) 2 Front Squat(%80) -Then- Strength Endurance 60-40-20 Air Squat 30-20-10 Push Press(40kg-25kg) Directly Into… 60-40-20 HandRelease Push-Ups 30-20-10 Hang Power Clean(40kg-25kg) Cap time:20 Min
Strength Every 3:30 Min For Min 35 Min(10R) 4 Bench Press(%75) 6 Dumbbell Pullover 8 Bulgarıan Single Dumbbell Split Squat(Rıght Leg/Rıght Arm) 8 Bulgarıan Single Dumbbell Split Squat(Left Leg/Leg Arm)
Conditioning Every 2 Min For 12 Min(6R) 18/15 Cal Assault Bike Rest:2 Min Every 2 Min For 12 Min(6R) 20/18 Cal .Row Rest:2 Min Every 2 Min For 12 Min(6R) 18-15 Burpee
Strength Every 2:45 Min For 16:30 Min(6R) 10 Weight Reverse Grıp Chın-Up 10 Double Dumbbell Thruster -Then- Every 2:45 Min For 16:30 Min(6R) 10 Double Dumbbell Hang Power Clean 10 Double Dumbbell Step-Up Box (R1-L2)(24”20”)
Strength Every 1:30 Min For 9:30 Min(6R) 3 Back Squat(%75) -Then- MetCon 60 Wall-Ball(9kg-6kg) 100 Double-Unders Or 100 Singel 45 Wall-Ball 100 Double-Under 30 Wall-Ball 100 Double-Unders 15 Wall-Ball 100 Double-Unders Cap time:28 Min
Upper Body Strength Every 2:30 Min For 15 Min(6R) 6 Round 15 Dumbbel Floor Press 12 Dumbbel Deep Push-Ups 10 Alternatif Dumbbell Curl(R1-L2) -Then- MetCon 50-35-20 Assault Bıke 100-70-40 Air Squat Cap time:22 Min
Strength Every 1:30 Min For 9:30 Min(6R) 3 Front Squat(%75) -Then- MetCon 5 Rounds 6 Power Clean & Jerks(60kg-40kg) 6 Bar Muscle Ups Or 12 C2Bar Pull-Ups Cap time:20 Min
Strength&Condıtıonıng 30 Min Emom 1.Min:8 Bench Press(%65-%60)+8 Double Kb Gorilla Row 2.Min:8 Double Kb Front Rack Squat+8 Double Kb Push Press 3.Min:Rest
MetCon 5 Round For Time: 20 Double Dumbbell Box Step-Up Overs(24”-20”) 20 Double Dumbbell Push-Press 20 Double Renegade Row(R1-L2) Cap time:34 Min
