Warmup 10 Min.!

3 Rounds not for Time:

-30 Sec HS HOLD

-Broad Jump L.O.G.

-30 Sec. Hollow Rocks

with the remaining time Stretch out: Tip Toes, Spider Walk etc. 

Strength: Push Press 16 Min.

Competition/Fitness: work up to a heavy triple and then across 3-3-3-3 Heavy and Excellent. Cannot Drop the Bar. 

then

„Jack“

20 Min Amrap.

10 Push Press
10 KB Swings
10 Box Jumps

Score: Reps.

Competition: 50/30kg, 24/16kg, 24″/20″;

Fitness: 40/20kg, 16/12kg, 24″/20″; Choose weights which let´s you move unbroken throughout the whole WOD!

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