kraft ramp up, then find your 1RM front squat 6×3@85-90% push jerks timecap 19’ ausdauer 5amrap90’’ 10 wall balls (12kg/9kg) 10 toes to bar max hand stand walk for distance rest 2’ estimated time 16’
gewichtheben ramp up, then 15-20×1 snatches (power or squat) timecap 20’ kraft 6 rounds total, 1 round every 2:30 of 2 front squats @ 87.5-92.5% 5 bench presses 10 ring rows estimated time 15’