Präsenztraining
Warm-UP
2 Rounds with a PVC-Pipe
– 10 Snatch Grip Deadlifts
– 10 Snatch Grip HighPulls
– 10 Snatch Grip Press Behind The Neck
– 10 Overhead Lunges
– 10 Squats (2nd round Overhead)
Mobilität
2 Rounds:
– I-Raises
– Y-Raises
– 5x World Greatest Stretch each side
Technik
Seilspringen
Zwischenübung 1
2 x 1 Min Max Unbroken Single Unders
Zwischenübung 2
EMOM 8 (30/30)
– Dumbell/Odd Overhead Squat
– Rope Climbs (vom Sitz in den Stand)
WOD
7 Min AMRAP
– Burpees
Cool Down
Static Stretch
– Couch Stretch
– Brust + Triceps