WOD - Samstag

Skills

Medball Clean 

 

Strength

30sec on 30sec off for 12min

A) Box

B) Pull-ups

C) Box Dips

D) Sit-Ups


WOD

A1) 7min. time for: 

Work up to a heavy complex of 1 Snatch Squat + 1 Hang Squat Snatch

(scaled: 1 Squat Clean + 1 Hang Squat Clean)

A2) EMOM 5min 

1-1-1-1-1 every min.

A3) Use same weigt for 30 Clean+Jerk (C+J)

B) 9-15-21

- KB Ami Swings

- Burpees

- Skin the cat

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