gewichtheben emom15’ 1 split or push jerk, 60-100% kraft & gymnastics 4 rounds of 10 deadlifts, 65-70% 10m hand stand walk go every 2:30 estimated time 10’ ausdauer for time 300 double unders perform 10 burpees every time you break timecap 5’
gewichtheben 12×2 tng power cleans, 60-85%, go every 1:10 estimated time 14’ kraft & ausdauer emom15’ rotating through 10 alternating barbell lunges 15/13 kcal bike 4/3 rope climbs
gewichtheben 9×3 squat snatches, 60-80%, go every 1:20 estimated time 12’ kraft emom10’ 1 overhead squat, 80-100% ausdauer 7 rounds of 6 kipping p-bar dips 9 box jumps (76cm/61cm) go every 2’, rest at least 1:10 estimated time 14’
gewichtheben 15×1 split jerks, hold catch for 0:02, 60-100%, go every 1:10 estimated time 18’ kraft 4×10 front squats, 65-70%, go every 2:15 estimated time 9’ ausdauer emom8’ alternating between 8 strict chest to bar pull ups 16 wall balls (12kg/9kg)
gewichtheben 14×1 hang below knee squat cleans, 60-95%, go every 1:05 estimated time 15’ kraft 5×5 deadlifts, 75-80%, go every 1:25 break reps up as needed estimated time 7’ ausdauer 4 rounds of 30/27 kcal row timecap 1:15, 0:10 transition, rest 1:15 perform 15…
gewichtheben 5 rounds of 10 push jerks, go every 2’ estimated time 10’ kraft 3 rounds of 20 overhead squats, 40-50% timecap 9’ ausdauer amrap12’ partner workout row – sand bag hold (45kg/30kg)
gewichtheben emom13’ 1 power clean paused at hang, 65-100% kraft 4 rounds of 5 front squats 70-75% 5 bar muscle ups go every 2:30 estimated time 10’ ausdauer 4 rounds of 10 double dumbbell box step overs (22.5kg/15kg) 15/14 kcal ski erg timecap 1:30,…
gewichtheben 20×1 squat snatch, 70%, go every 0:30 estimated time 10’ kraft 5 rounds of 2 deadlifts, 90% 10m hand stand walk go every 2:20 estimated time 12’ ausdauer for time 50 double dumbbell thrusters (22.5kg/15kg) perform 5 burpees every time you break choose…
