SAMSTAG

20190119

Emanuel

Warm-Up
2 Rounds
– 250 M Row
– 15 dynamic Toe Touches
– :30 sec Plank into 5 PushUps
– 10 Reverse Grip PVC Pass Throughs
– 10 Jumping Squats

Strength
Power Clean & Push Jerk
– 5 Dip and Drive
– 5 High Hang Muscle Cleans
– 5 High Hang Power Cleans
– 5 Hand Power Cleans from mid Thigh
– 5 Power Cleans
– 5 Reps Jump, Punch and Land
– 10 Reps Push Jerk Empty Bar
– 5 Power Cleans + Push Jerks

Power Clean & Jerk Build Up
Every 2 Min for 5 Sets – 3 Power Cleans
3 Bar Facing Burpees

WOD
Men @ 100kg | Women @ 70kg
– 15 Burpees over the Bar
– 5 Clean and Jerks
– 12 Burpees over the Bar
– 4 Clean and Jerks
– 9 Burpees over the Bar
– 3 Clean and Jerks

Cool Down
2 Min Row or Bike
3×10 Butterfly SitUps
Child Pose for 1 Min