In 8min

Find a max height Plyo-Pushup

In 8min:

Find a 1rep Max Strict Pullup

10min EMOM (2rounds)

1. 30sec Bear Crawl
2. 30sec Hollow hold
3. 30sec Russian Twists
4. 30sec Heavy One Arm Farmers carry
5. 30sec Candle Sticks

2RM Clean

Find max weight

Power Clean

10, 8, 6, 4, 6, 8, 10
TNG P. Clean
rest 60sec. between sets
- go as heavy as form allows -

Back Squat

3 sets of:
8 tempo Back Squats 30x1
rest 90sec.

Jerk

Find 1 RM Push Jerk then go down to 60% and find 1 RM Split Jerk

Front Squats + Jerk

5 sets of: 2 Front Squats + 1 Jerk @~90% of today's 1RM Jerk

Push Press

6-4-2-4-6 (each sets as heavy as form allows)

Air Bike or Row

10sets of 1min Air Bike or Row

*after every Minute do a 200m Active recovery run
*Set a realistic but challenging Calorie Goal
- Ziel: Das Ziel ist es, die angesetzte Kalorienzahl in jedem Satz zu erreichen. Es gibt eine Toleranzgrenze von +/- 1cal. Für jede Kalorie die über die Toleranzgrenze hinaus geht, müssen am Ende des Workouts 4 Burpees gemacht werden.

1RM Clean & Jerk

For Weight

Clean and Jerk

For time:
5 @ 80%
5 @ 85%
5 @ 90%
- any style -

Push Press

5 @ 75%
2 @ 85%
5 @ 77,5%
2 @ 87,5%

WOD

8min AMRAP of:
3 HSPU
6 C2B
9 H. squat cleans (42,5/30kg)