Warm-Up Sets, then:

75% x 3
85% x 3
1 rep max attempt!

Superset mit: Heavy Chin-Up Single/Double!

Three rounds for time:
20/15 Cal Row
15 TTB
10 Front Squats 70/50kg

Cap: 12 Mins

19:00-20:00�Siehe oben.

-DIENSTAG-
17:30-18:30

5 Rounds For Time:
6 Power Cleans 60/42,5kg
12 pull-ups

CAP: 9 Mins

@15:00
3 Rounds:
400m Run
21 Burpees

CAP: 12 Mins

18:30-19:30
Siehe oben.

-MITTWOCH-
18:30-19:30

Strength:
Deadlift 5×8 Tempo 3111, climbing!

Met-Con:
18min AMRAP:
8/6 Cal Assault Bike/Ski
8 Front Rack Lunges 50/35kg
8 American KB Swings 24/16kg

19:30-20:30
Siehe oben!

-DONNERSTAG-
10:00-11:00

5 Rounds: (30 total minutes)
0-2min.
500m Row

2-4min.
Round 1: Max Hang Power Snatches at 50%
Round 2: 60%
Round 3: 70%
Round 4: 80%
Round 5: 90%

4-5min.
Max Toes-To-Bar

5-6min.
1min. Rest

20:00-21:00 Weightlifting

-FREITAG-
18:30-19:30

Push Press (5 x Max Effort @ ca. 70%)
*Score: weight x reps
* Superset mit 20-30 Russian Twists 15/10kg

AMRAP12:
1 Devils Press (22,5/15kg)
8 Pull-Ups, 12 Wall Balls 9/6kg
2 Devils Press
8 Pull-Ups, 12 WBS
etc.

-SAMSTAG-
11:00-12:30

Open Workout 19.1

-SONNTAG-
11:00-12:00

Open Workout 19.1