Monday

Warm Up
3 Min AMRAP
10x Double Under
10x Plate Ground to Overhead
10x Squat Pressout

Movement prep.
2 Rounds
5x Hang Power Clean
5x Frontsquat
3x Hang Squat Clean
2 Rounds
5x Push Jerk
5x Split Jerk
(2 Sec. Hold in Dip & Rec. Position)

WOD prep. (5 Min)
Test all workout weights

WOD
20 Min AMRAP
2 Rounds
12x Hang Squat Clean (40/25)
30x Double Under
12x Shoulder to Overhead
30x Double Under
2 Rounds
9x Hang Squat Clean (60/40)
30x Double Under
9x Shoulder to Overhead
30x Double Under
2 Rounds
6x Hang Squat Clean (80/52,5)
30x Double Under
6x Shoulder to Overhead
30x Double Under
2 Rounds
3x Hang Squat Clean (100/65)
30x Double Under
3x Shoulder to Overhead
30x Double Under

Cool down
1 Min
– Pigeon Stretch
– “
10x Jefferson Curl