הקדמה חשובה-
יש לכם המון קלינים היום.
Part 1-
Squat Clean ladder-
5 squat cleans
rest 90 seconds
4 squat cleans
rest 90 seconds
3 squat cleans
rest 90 seconds
2 squat cleans
rest 90 seconds
1 squat clean
* Goal is to add weight every set so the 1 rep will be as close as possible to your RM1.
* Be smart about it.
Part 2-
For time-
Run 800 meters
10 power cleans 60/40kg
run 600 meters
8 power cleans
run 400 meters
6 power cleans
run 200 meters
4 power cleans
10 burpees
2 power cleans