gewichtheben 10×3 power cleans, 60-85%, go every 1:15 estimated time 13’ kraft 6 rounds of 4/4 single dumbbell overhead squats, go every 1:45 estimated time 11’ gymnastics & ausdauer 5 rounds of 8 russian kettlebell swings (36kg/28kg) 6 strict hand stand push ups 16…
gewichtheben 10×2 squat snatches, 60-90%, go every 1:10 estimated time 12’ kraft 4×9 front squats, go evey 2’ estimated time 8’ ausdauer 4 full rounds of 0:45 on, 1:20 off, alternating between 2/2 sand bag cleans (68kg/45kg) amrap box jumps (61cm/51cm) 2/2 sand bag…
gewichtheben 5 rounds of 3x 1 power clean + 1 squat clean touch and go go every 1:30 estimated time 8’ ausdauer 5 full rounds, go every 1:25, rotating through 16 single dumbbell front rack lunges (40kg/30kg) 12 dumbbell burpees (22.5kg/15kg) 16/12 kcal row…
gewichtheben 10×3 muscle snatches, 40-50%, go every 1:10 estimated time 12’ gymnastics & ausdauer 4 rounds of 5 kipping bar muscle ups 14 unbroken deadlifts (90kg/65kg) 12 alternating pistols go every 4:30, rest at least 2’ estimated time 18’
