Warmup:
– Foam Roller
Strength: E3mom for 15´
– Front Squats:
Set 1: 4 @ 75%
Set 2: 3 @ 80%
Set 3: 2 @ 85%
Set 4: 2 @ 90%
Set 5: 2 @ 90-95% (Go for a 2RM if you’re feeling it)
Skill: 10´For Practice
– Kipping or Butterfly Pull Ups
WOD: 5 x 3´Amrap (1´Rest between)
– 200m Run
– 12x Dumbbell Snatches with 22.50kg / 17.50kg
– Box Jump Overs with 60.0cm / 50.0cm Max. in remaining time