Warmup: 400m, then 3x
– 25 Jumping Jacks
– 15 Dislocates
– 5 Burpees
Strength: E3mom for 15´
– Strict Press:
*Set 1: 8 @ 65%
*Set 2: 6 @ 75%
*Set 3: 5 @ 80%
*Set 4: 4 @ 85-90%
*Set 5: 4 @ 85-90%
Skill: 10´For
– Box Jumps Max. High
WOD: 12 min AMRAP Ladder: 1,2,3,4,5….
– Hang Squat Cleans with 60.00kg / 40.00kg + Push Jerk
+ Burpee over the bar
*1 Hang squat clean, 1 push jerk, 1 burpee
*2 Hang squat cleans, 2 push jerks, 2 burpees
*3 + 3 + 3
*4 + 4 + 4