E2MOM16 for qualityClean Complex5 Deadlifts4 High Pulls3 Panda Pulls2 Hang Power Clean1 Hang Squat Clean alle 2 Minuten für 16min, also 8 Runden

AMRAP 12 Minuten4 Candle to Pistol8 (KB) Side Crunches / Side12 alt. DB Snatches

EMOM168-10 Incline Diamond Push Ups8-10 DB Lat Pull Overs8-10 Bench/Chair Dips8-10 Step Ups  /Side

AMRAP 15 Minuten20 Sit Ups20 DB Russian Twists20 Bicycle Crunches20 DB Toe Taps20 V-Ups 1min Plank1min Plank = 60 Reps

AMRAP 20 Minuten5 Bent Over Row10 Push-Ups15 Air Squats Nutze 1 DB/KB für die Rows

E3MOM 153 Position Goblet Squat5 Reps45 Grad90 Grad45 Gradhold 3sec @position45 Grad = oberhalb der Knie90 Grad = WaagerechteUmkehrpunkt = unter 90 Grad (keine Pause, kontrolliert)erneut 45 Grad = oberhalb der KnieStreckung= 1 Rep alle 3 Minuten für 15 Minuten (5 Runden)

E2MOM16 for qualitySnatch Complex4 Snatch Grip Deadlift3 High Pulls2 Panda Pulls1 Hang Power Snatchoptional:+Hang Squat SnatchOHS alle 2 Minuten für 16min, also 8 Runden

AMRAP 12 Minuten4-6-8-10-…….Alt. Hang  Clean + JerkAlt. Archer Push UpsAlt. DB Cross Body Pendlay Row