Skill: Push-Press ODER
Strength: Push-Press 3×3, climbing

15min. AMRAP:
10 Burpees
5 Thrusters 42,5/30kg
10 Pull-Ups
5 Thrusters

*Alle 2 Runden fügt ihr den Hanteln 10/5kg hinzu.

Scaled: Startgewicht über alle Runden beibehalten.

19:00-20:00�Siehe oben.

-DIENSTAG-
17:30-18:30

For Time:
400m run
120 Double-unders
400m run
100 air squats
400m run
80 abmat sit-ups
400m run
60 alt. db snatches 22,5/15kg
400m run
40 wall balls 9/6kg
400m run
20 handstand push-ups
400m run

Time Cap: 35min.

18:30-19:30
Siehe oben.

-MITTWOCH-
18:30-19:30
EMOM x 30min!
Min. 1) 1 Round of “DT”
Min. 2) 15 Toes-To-Bar
Min. 3) Rest

“DT” is:
12 Deadlifts
9 Hang Power Cleans
6 Jerks

Weights:
RX – 50/35kg
RX+ – 60/42,5kg

19:30-20:30
Siehe oben!

-DONNERSTAG-
10:00-11:00

Strength:
5×10-12 strict/banded strict Pull-Ups +
5x :45-:60 Plank Hold
Rest :60

15min. to finish…
10 Rounds:
15 Russian KB Swings 32/24kg
10 Hand Release Push-Ups

20:00-21:00 Weightlifting

-FREITAG-
18:30-19:30

20 Minuten:
Front Squat Stamina:
50% of 1RM max. unbroken Reps!
into max. Wall-Sit

Rest as needed. Ziel sind 3-5 Sets.

12min. AMRAP:
5 Squat Cleans 42,5/30kg
10 Push-Jerks
20 Double Unders

-SAMSTAG-
11:00-12:30
Teams of Two! Eine Person arbeitet.

5 Rounds: (0-10min.)
12 Snatches 52,5/35kg
24 Wall Balls 9/6kg

10-18min. (Alternating with partner)
1mile run (in 160m intervals)

18-35min.
42-30-18
Hang Power Cleans 52,5/35kg
Burpees over the bar
HSPUs

-SONNTAG-
11:00-12:00

Strength:
Power Clean 5x 1.1.1 (10s rest between reps, 2 Min rest between sets)

3 Rounds:
10 C2B
10 Front Squats 70/45kg
10 Burpees over Bar

Cap: 8 Minuten