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פרטים

סגר שלישי - הבוקס סגור! עדכונים בהמשך

Strength 
DL 10/8/6/4/2

Conditioing 
Buy In 400m Run 
Directly Into AMRAP 10min
5 Pull UP 
10 Push Up 
15 Air Squat 
Cash Out 400m Run 

פרטים

Conditioning 
1 DB Squat 
2 DB Thrusters 
3 DB Hang Power Clean 
4 DB Push Pres
5 DB Over Head Lunges 
6 Burpees Over DB 
7 Push Up 
8 Pull Up 
9 GHD Sit Up 
10 Ring/Bar Dips 
11 V-Up 
12 DB Devil Press 
*Start With 1 Single Arm DB Squat, Followed by 1 Db Squat + 2Db Thrusters .. Round 12 +12 Devil Press

פרטים

Strength 
Part 1 - EMOM 5min 
3 Clean Pull (100% From 1RM)

Part 2 - EMOM 5min 
3 Hang Squat Clean (85-90%)

Part 3 - EMOM 5min 
3 Push Jerk (80%-85%)

Conditioning
3 Round 
5 DB Thrusters 1 arm
5 Burpees 
5 DB Thrusters 1 arm
5 Burpees

פרטים

Conditioning 
3 Round Of 
21 Russian Twist 
21 Box Jump Over 
21 Sit Up 
21 DB Snatch 
21 Goblet Squat 
21 DU 
21 Push Up 
21 Cal Row/Bike

פרטים

Strength 
Z-Press 10/8/6/4/4
*Between Sets Complete 10 GHD Back Ex

Conditioning 
AMRAP 4min X 2 Round 
10 Sumo DL HP 
10 V-Up 
10m Hand stand walk / 4 Wall Walk 
*Rest 2min Between AMRAP 

Cardio 
600m Bike 

פרטים

Strength 
Power Clean 5/4/3/3/3

Conditioning 
3 Round 
30sec Hold Hand Stand 
30m Farmer Walk

*Rest 1min*

3 Round
30 Push Up
300 Row/ 500m Bike

פרטים

Strength 
DL - 12/9/6/6/6

Conditioning 
Every 4min X 3
25 K2E
50 Wall Ball 
75 DU

Cardio 
500m Row