A: Press:

Finde ein 20RM

 

B:

Snatch-Pull (1RM SN)

1×4 @ 70%

1×4 @ 75%

2×4 @ 80%

1×4 @ 85%

 

Thruster (3RM Thruster)

1×6 @ 75%

1×6 @ 80%

2×4 @ 85%

1×4 @ 90%

 

Core WOD

3 Rounds:

20 GHDSU

20 Side-Plank /Seite

20 Spine Extensions

 

C:

Grundlagenausdauer

36min EMOM:

7 Burpee-Boxjumps

10/7cal Assault Bike

10x 10m Shuttle run mit Medball

15/12 cal Row

 

D:

Cool-down:

5min Couchstretch

 

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Weightlifting: www.langhantelathletik.de

Nutrition: www.pr-your-life.de

Coaching & Programming: www.gregor-schregle-performance.com