Strength 7 Round 7 Single Arm Dumbbell Hang Clean&Jerks(Rıght each arm) 7 Single Arm Dumbbell Hang Clean&Jerks(Left each arm) 7 Single Arm Dumbbell Box Step Up((Rıght each leg)(24’-20’) 7 Single Arm Dumbbell Box Step Up(Left each leg) Rest:1:30 Min
DetailsConditioning Two Person Team 100-75-50-25 Cal.Row Cal.Assault Bike Cap time:40 Min
DetailsStrength Every 2:15 Min For 13:30 Min(6R) 14 Barbell Behind Neck Back Lunge(Rıght 1/Left 2 (Work Up to heavy) -then- Conditioning 12 Min Amrap 12 Wall Ball(9kg-6kg) 8 Box Jumps(24’-20’) -Then- Core Strength 4 Round 1 Min:Plank 30 Sn Rest
DetailsStrength&Conditioning Every 4 Min For 24 Min(6R) 3 Squat Snatch(%70) 5-7 Bar Muscle-Ups Or 7 C2Bar Pull-Ups 11 Barbel Facing Burpee
DetailsStrength&Conditioning 4 Round total Reps 5 Min Amrap 4 Hang Power Clean&Jerks(50kg-30kg) 8 Push-Ups 12 Air Squat Rest: 2 Min
DetailsStrength Every 1:30 Min For 9:00Min(6R) 6 Push Press(%65) -Then- Strength&Conditioning 30-26-22-18-14-10-8-6-4 MedBall-Clean(9kg-6kg) Kb Swings(24kg-8kg) Cap time:25 Min
DetailsStrength Every 1:30 Min For 9:00Min(6R) 6 Dead Lift(%70) -Then- Strength&Conditioning Total 25 Min Emom 1.3.5.7.9.11.Min:10-8 Paralel Bar Dips 2.4.6.8.10.12.Min: 10 Dumbbel Power Snatch(Rıght 1/Left 2) 13.Min:Rest 14.16.18.20.22.24.Min:200-175 M Row 15.17.19.21.23.25.Min:50 Double-Unders Or 50 Single
DetailsStrength Every 1:30 Min For 9:00Min(6R) 6 Front Squat(%75) -Then- Strength&Conditioning 20 Min Amrap 15 Hang Power Snatch(35kg-20kg) 15 Box Jumps(24’-20’)
DetailsStrength&Conditioning 30 Min Emom 1.Min 6 Bench Press(%65)+10 KB Goblet Squat(32-16kg) 2.Min:15/12 Cal Row 3.Min:Rest
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