"12 DAYS OF BAHÇEŞEHİR"

EMPTY BARBELL

  • 5 Good Mornings
  • 5 Back Squats
  • 5 Strict Press
  • 5 Deadlifts
  • 5 Hang Power Cleans
  • 5 Front Squats

For Time:

  • 1 Thruster (61/43)
  • 2 Hang Power Cleans (61/43)
  • 3 Deadlifts (61/43)
  • 4 Burpees
  • 5 Toes to Bar
  • 6 Box Jumps (24"/20")
  • 7 Hand Release Pushups
  • 8 Reverse Lunges
  • 9 Kettlebell Swings (24/16)
  • 10 AbMat Sit-Ups
  • 11 Wall Balls (9/6)
  • 12 Calorie Bike


    *Score = Time it takes to complete the workout

COOLDOWN 

MOBILITY

  • 1:00 Straddle Stretch

ACCESSORY

Clean & Jerk:

  • 3 Reps @ 40% 1RM
  • 3 Reps @ 50% 1RM
  • 3 Reps @ 60% 1RM
  • 3 Reps @ 75% 1RM
  • 3 Reps @ 75% 1RM
  • 2 Reps @ 80% 1RM
  • 1 Rep @ 85% 1RM
  • 1 Rep @ 85% 1RM