Freitag

20190913

Emanuel

Warm-Up
1 Rounds
– 2 Min Jump Rope
– 10 Hindu PushUps
– 10 Shoulder Disl. (slow & controlled)
– 10 Strict Press – empty barbell

Strength Warm Up
Work up to a Push Jerk weight of 85/55 kg

Strength / Skill
BAMF v2
For Time:
– 21 Push Jerks (85/55 kg)
– 15 Push Press (70/47.5 kg)
– 9 Strict Press (52.5/35 kg)
Use one barbell; from the ground; no rack. Athlete must change loads themselves

WoD
3×5 Min Intervals with 2 Min Rest in between
A | 5 Min min to Finish (15/10kg)
– 45 Double DB Thruster
– 45 Push Ups
B | 5 Min min to Finish (17.5/15/10kg)
– 36 Alt. DB Snatches
– 36 Alt. DB OH Squats
C | 5 Min Time Cap to get at least 5 Rounds; Choose a weight for the HPCL, which will let you accomplish that
– 10 HPCL
– 10 Air Squats