Clean Complex
Warm-Up
30 cal Ski Erg/Row/ASB
Into: 3 rounds
8 Plate Ground to Overhead
8 Burpee to Plate
8 Plate strict press
8 Plate Front Squats
Mobilität
Shoulders
Wrists
Hips
Legs
Technik / Kraft
Clean Complex:
3 rounds
4 Reps of Complex:
– 1 Power Clean
– 1 Hang Clean
– 1 Front Squat
– 1 Push Press
1 min rest after each round
Zwischenübung 1
5 rounds:
30 sec on, 10 sec Wechsel Zeit, 30 sec on = 1 Runde
Row bei 80-90% des Max
WOD
AMRAP 8
8 Hang clean (42,5/ 30)
8 Burpee over the Bar
Cool Down
Static Stretch