A.

Snatchgrip DL: finde 5RM ohne: Bodenkontakt, Klemmgriff, Kreuzgriff (Chalk ist erlaubt)

B.

Core: 4Rounds: 20 GHDSU, 15 Seitstützcrunches, 15 Spine-Extensions

DB Benchpress: 3×3 AHAP, 5×2 double KB-Zpress AHAP

C.

5min AFAP: 4 tng PSN @60-75%/1RM SN

D.

25-20-15-10-5 PSN (45/30) Boxjumps (60/50)

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