A: Press:
4×10 Double KB Z-Press (wähle Gewicht so, dass alle Sätze ub gehen)
B:
Snatch-Pull (1RM SN)
2×3 @ 90%
1×2 @ 95%
1×2 @ 100%
Thruster (3RM Thruster)
2×3 @ 80%
2×3 @ 85%
1×3 @ 90%
Core WOD
4 Rounds:
5 Dragon Flys
10 Jefferson Curls
20sec L-Sit hold
C:
Grundlagenausdauer
40min EMOM:
20/15cal row
15/10cal Ski Erg
Max effort Shuttle Sprint mit KB auf Brusthöhe/Babycarry (32/16-20kg)
1min rest
D:
Cool-down:
5min Couchstretch
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Coaching & Programming: www.gregor-schregle-performance.com