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171219 PB.Plan

WOD

OPEN Workout 16.3

Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 35/20kg, 3 bar MUS

PB.Plan

Kraft Beine

DL ohne Bodenkontakt (% von 3RM) 70/3 /2 75/3 /2 80/3

Kraft Arme

5×3 Chinups + 5x ME strict CTB

Oly

Complex:2x hangSnPull+1xfull SQSN (% von 1RM SN) 80/2 /2 85/2 90/1 /2 95/1 97/1 101/1

Gymn

3xME Muscle-ups (90sec rest),

5×8-12 DB Bankziehen

Accessory

5×10 Glute Ham raises

Conditioning

5x30sec max cal row/30min rest

OlyWOD

Skill: Snatch

GymnWOD

Skill: BMUS

WOD: 12 min AMRAP: 5 Bar-Mus, 10 Power Swings (Ziel 6 Runden)

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