Warm Up AMRAP 4
20/50 ub DU/SU
1, 2, 3, … RKBS
Mobility 2 Rounds
10 Arm Circles forwards right
10 Arm Circles backwards right
10 Arm Circles forwards left
10 Arm Circles backwards left
10 Shoulder Circles
Frontrack Stretch right
Frontrack Stretch left
WOD Preparation E2MO2M 4 sets
5 Power Cleans
→ start with empty bar and
increase weight every set
up to heaviest WOD load
WOD 3x(4:00/4:00)
every round Buy In: 80/160 DU/SU
I. 9 Power Cleans
4 Burpee Over Bar
II. 6 Power Cleans
4 Burpee Over Bar
III. 3 Power Cleans
4 Burpee Over Bar
Cool Down 5 min
Sun Salutation