A: Press:
Finde ein 8RM Z-Press
B:
Snatch-Pull (1RM SN)
1×3 @ 80%
1×3 @ 85%
2×3 @ 90%
1×3 @ 95%
Thruster (3RM Thruster)
1×3 @ 85%
2×3 @ 90%
1×3 @ 95%
1×3 @ 100%
Core WOD
4 Rounds:
10 Hip-Curl / Bein
10 Spine-Extension (etwas Zusatzgewicht)
10 Seitstütz/Seite (unteres Bein abheben)
C:
Grundlagenausdauer
4 Rounds:
1000m row
20 Ring-Dips strict!
50cal Assault Bike
20 Diamond Pushups
D:
Cool-down:
5min Couchstretch
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