Warm-Up
•Kendinize özel olan genel ısınma/mobilite çalışmalarınızı bitirip halter ile ısınmanızı tamamlayın ve antrenmana hazır hale gelin.

Barbell/1(time)
—Every 30 seconds for 5 minutes—
(1+1) reps ;
Power Snatch + Overhead Squat
@60% of 1RM Power Snatch
*scale percentage as needed

Rest 1 minute

Barbell/2(time)
—Every 30 seconds for 5 minutes—
(1+1) reps ;
Power Snatch + Overhead Squat
@65% of 1RM Power Snatch
*scale percentage as needed

Rest 1 minute

Barbell/3(time)
—Every 30 seconds for 5 minutes—
(1+1) reps ;
Power Snatch + Overhead Squat
@70% of 1RM Power Snatch
*scale percentage as needed

Rest 2 minutes

Barbell/4(percentage work)
—3x 3 reps—
Squat Snatch
work up to 75-80% of 1RM Snatch
*start a new set every 2:00
(scale percentage as needed)

Metcon(reps)
—In 17 minutes—
100/75 calories Ski Erg
75 Wall-Ball Shot(9/6 kg)
—In The Remaining Time—
Amrap
5 Deadlifts(80/55 kg)
5 Strict Handstand Push Ups

Notes:
Deadlift
•Belirtilen kilo bu antrenmana özel 5 tekrarı bölmeden tamamlayamayacağınız bir ağırlık ise aşağıdaki seçenekleri inceleyebilirsiniz.
*scale deadlift weight if needed.
s/1 option 75/52
s/2 option 70/48
s/3 option 65/45
s/4 option 60/42
s/5 option 55/38
s/6 option 50/35
Strict Handstand Push Up
•Belirtilen hareket formu ve tekrar sayısı bu antrenmana özel bölmeden ya da en fazla 1 kere bölerek tamamlayamayacağınız bir tekrar ise aşağıdaki seçenekleri inceleyebilirsiniz.
*scale strict handstand push up if needed.
*s/1 option strict hspu ;
s/1a 4, s/1b 3
*s/2 option 1x ab-mat strict hspu ;
s/2a 4, s/2b 3
*s/3 option kipping hspu ;
s/3a 5, s/3b 4, s/3c 3
*s/4 option 1x ab-mat kipping hspu ;
s/4a 5, s/4b 4, s/4c 3
*s/5 option feet elevated pike push ups ;
s/5a 5, s/5b 4, s/5c 3

Spinal Decompression
—3 Sets—
*rest 1:00 between sets
1:00 Lower Trunk Rotation Stretch
(hold 0:30 for each side)
0:30 Passive Bar Hang Hold

Stretching
—2 Sets for each movement—
*20-30 seconds each arm/leg

Kneeling Forearm Stretch
Cross Body Shoulder Stretch
Box Assisted Hamstring Stretch
Pigeon Stretch
Couch Stretch