A: Press:
Finde ein 7RM Z-Press
B:
Snatch-Pull (1RM SN)
1×3 @ 75%
2×3 @ 80%
2×3 @ 85%
1×3 @ 90%
Thruster (3RM Thruster)
1×4 @ 80%
2×4 @ 85%
2×4 @ 90%
1×4 @ 95%
Core WOD
4 Rounds:
15 Hip-Curl / Bein easy
15 Spine-Extension (evtl. etwas Zusatzgewicht)
C:
Grundlagenausdauer
4 Rounds (EMOM wenn möglich):
15 Power-Swings (24/16)
15 cal Bike
15 Boxjumps
15 cal row
15 Ring-Dips
D:
Cool-down:
5min Couchstretch
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