Slow 4 round
15 kb swing
15 box jump over
2. Strength
AMRAP 30 seconds x 3
Max rep power clean 80%
Rest 90 seconds between AMRAPs
ÆÄ¿öŬ¸° 1rmÀÇ 80% ¹«°Ô·Î 30ÃÊ µ¿¾È ÇÏ°í 90ÃÊ ½¬°í
80kg Çؼ 15°³ Çß½À´Ï´Ù.
3.Metacon
Run 800m
15 squat clean 135lb
15 bar facing burpee
Run 400m
10 squat clean 135lb
10 bar facing burpee
Run 200m
5 squat clean 135lb
5 bar facing burpee
10ºÐ 4ÃÊ
RunÀº ºñ¿À´Â °ü°è·Î ¿¡¾î¹ÙÀÌÅ©·Î ´ëüÇß½À´Ï´Ù.
4.Gymnastics
00:00 ~ 02:00 25 CTB(chest to bar) pull up in sets of 5 unbroken
02:00 ~ 04:00 20 CTB pull up
04:00 ~ 06:00 15 CTB pull up
06:00 ~ 08:00 10 CTB pull up
08:00 ~ 10:00 5 unbroken CTB pull up
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