Warming:
Row:
100m @ Beinschlag (Shoulder Lock)
100m @ Armschlag (Hip Lock)
100m @ Full Range
100m @ Beinschlag
100m @ Armschlag
300m @ Full Range
100m @ Beinschlag
100m @ Armschlag
500m @ Full Range
(Ziel ist es das doppelte Körpergewicht in Watt als Average zu erreichen über die totale Strecke von 1500m)

danach

Burgener Warmup @ 20/10kg Olympia Stange- Footwork!!!

3-3-3-3-3-3-3 HangSquatClean* (Bar cannot travel lower than mid thigh!) Goal: create Speed from Hips!
before each Round Perform 5 Super Strict PULL UPS!

Demo Ruder Warmup:
httpv://youtu.be/83yfiVK-9lw
Demo Burgener Warmup:
httpv://youtu.be/5oG11fZ0TR8
Demo PU-HSC:
httpv://youtu.be/DJYgSgGrjL0
Demo HSC 3RM:
httpv://youtu.be/aMrUAc2P71U
Scores:
Dieter: 189,6 Watt, 60kg
AndiDiwald: 202,6 Watt, 80kg