18
تیر

برنامه روزانه(چهارشنبه)

 

3 rounds fot time
18 min time cap

400m run
12 snatch 35 kg 45kg
6 bar muscle ups
5min rest

Finisher
25 min time cap
for time
30 toes to bar
30 db snatch alternate
20 GHD sit-up
20 db clean & jerk
10 hollow body wall walks
10 single arm db man makers