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1) Every 3:00 x 4set
Back squat
10reps 60%(145lb)
...
Every 3:00 x 4set
Power Clean
4 61% (115lb)
3 67% (125lb)
2 73% (135lb)
1 76% (145lb)
2) Team WOD
3RFTO
Syncro 21 WBS (20lb)
Syncro 15 T2B
Syncro 9 hang clean (105, 125, 145)
* each set 1min rest
기록 12:00
3) 3set 후면
15 Band Pushdown (Red 3개)
10 Chin Crucher
10 Barbell row (95lb)
완료!!
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