GENERAL WARM-UP
2 Rounds not for Time:
10 Reverse Hyper
15 GHD Sit-Ups
5 Box Jumps

SKILL CLEAN
2 Rounds for Quality:
5 Dip + Drive
5 Dip + Drive + High Pull
5 Muscle Clean
5 Clean Lands
5 Hang Power Clean
5 Power Snatch

POWER
Squat Clean
2 x 3 @ 50-55%
3 x 3 @ 60-65%
4 x 2 @ 70-75%“

STRENGTH
Bench Press
3 x 5 @ 70-75%
3 x 3 @ 75-80%
3 x 1 @ 80-85%

METCON
50 Rounds for Time:
1 Two Push-up Burpees
1 Lunge left
1 Air Squat
1 Lunge right
1 Air Squat

ASSCESSORY
4 sets:
30 m Handstand Walk
1:00 plank hold
– Rest 2:00 between sets.

Notes: 5 Attempts Handstand Walk for 30m Handstand Walk

your
SCORE

2 Antworten

  1. Squat Clean
    2×3 @ 25 kg
    3×3 @ 32 kg
    4×2 @ 37 kg

    Bench Press
    3×5@37,5 kg
    3×3@40 kg
    3×1@42,5 kg

    Metcon: 14:27 min

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