Power Cleans
Warm-Up
3 Rounds
10m Duck Walk
10 Arch Rocks
10 kneeing Pushups mit Punches
10 Medball Cleans
10 Ring rows
Mobilität
Shoulder
Hips
Trizeps (Frontbeugeposition)
Technik
Power Cleans
Zwischenübung 1
EMOM 16:
30s Wallballs, 30s Pause
30s T2B/ Knees to ellbows (mind. 4 Stück)/ 30s Pause
30s Dball over Shoulder
30s Banded Pullups
WOD
For time:
10 Power Cleans
10 Burpee over Bar
8 Power Cleans
8 Burpee over Bar
6 Power Cleans
6 Burpee over Bar
4 Power Cleans
4 Burpee over Bar
2 Power Cleans
2 Burpee over Bar
Cool Down
Static Stretch