DATE

WARM-UP
1 Set:
:20 Double Under
10 Alternating Scorpion Stretches
:20 Double Under
10 Deadlifts empty Barbell

1 Set:
:20 Double Under
10 burpee broad jumps
:20 Double Under
10 Front Squats empty Barbell

1 Set:
:20 Double Under
10 Box Step-ups
:20 Double Under
5 Hang Squat Cleans empty Barbell

1 Set:
:20 Double Under
10 Box Jump-overs
:20 Double Under
5 Squat Cleans empty Barbell

POWER
EMOM 8:
3 Power Snatches @40-60% of 1RM Snatch

Rest 2:00

EMOM 8:
3 Power Cleans + 1 Split Jerk @40-60% of 1RM Clean & Jerk

STRENGTH
Strict Press
3 x 6 @ 78% of 1RM Strict Press“

METCON
EMOM20:
1 Min: 3 Front Squats
2 Min: 1:00 Calories on any machine
– Increase front squat load as desired.“

ASSCESSORY
4 Rounds for Time:
25 GHD Sit-ups
30m Farmers Carry 32/24 Kg

your
SCORE

One Response

  1. Power: 42,5 kg und 62,5kg
    Strength: 55 kg, Dritter Satz nur noch 5
    Metcon: 85kg und 164 Cal
    Ass: 25/25 ghd sit UPS und 25/25 hip Extensions
    Farmers carry mit 37,5 kg

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