Double Under Practice

7 sets of:

1 min. Double Under practice
rest 30 sec.

Gymnastic Strength EMOM

EMOM 16 min. (30 sec. on / 30 sec. off):

1. L-Hang
2. Dual Bottom Up KB Hold
3. Russian Twist
4. Maltese Bench Press

Wods

Amrap5
10 double Kb/dB deadlift
10 burpees

Rest 2 min

Amrap5
10 double Kb/dB frontsquats
10 boxjumps (24/20)

Rest 2 min

Amrap5
5 double Kb/dB stoh
5 burpee boxjumps

Accessories

3 sets
8-10 Chinese Kb rows each arm
8-10 Partner seitstütz each side
15-20s L-hang

Snatch

Find max weight for:
Snatch + Hang Snatch

Snatch

5min AMRAP
Snatch @ 90% of max Complex

Power Snatch

4 sets of:
60sec. ME P. Snatch @ 50/60/70/80% of max complex
rest 2min

Bike - run - row - run

2 rounds of:
5 sets of (YGIG):
15/12 cal Bike
100m run
rest 2min
5 sets of (YGIG):
15/12 cal row
100m run
rest 4min

Clean and Jerk

For time:
10x1 @ 90%
(wenn nötig nach Tagesform anpassen)
- 15min cap -

Front Squats

6, 4, 2, 4, 6
start @ 75% and work up in weight

WOD

21-15-9 of:
DL (125/85kg)
DB-Thrusters (2x22,5/15kg)
- 10min cap -

Accessories

3-4 sets of:
8-12 GHR
1x Durante core

LOWER BODY MOBILITY

- LOWER BODY - Focus

Plantarfaszie
USG + OSG
Tibialis/Soleus/Gastrocnemius
Quadrizeps/Ischios
Gluteus medius/maximus
Psoas