Her 2:30 içinde 10:00 Boyunca (4 Sets)

2 x (1 High Hang Power Clean+1 Push Press) (%60 of 1 RM Shoulder Press)

16 AMRAP

Partner 1= DB/KB Mixed Hold (DB= 20 kg/12,5 kg)

Partner 2= Wall-Sit Hold

SYNC= 10 Forward Lunge + 10 Burpee (No Jump) + 10 DB/KB Russian Twist

Notes 1: (When any of the partners breaks the form,
it is subject to a synchronous penalty.)
Notes 2: (It changes the movement when the partners are broken.)

Core

3-4 SETS
30-45 sec. Push-Ups Hold
30-45 sec. Plank
30-45 sec. Superman Hold

Rest 15-30sec btw sets