alleine wäre es z leicht!
Warm Up
Partner Warm Up
classic weightlifting Warm Up from „Langhantelatheltik“
2×3 Parts Partner A & B both sections
A: Plank Up/Down
B: Jump and crawl over/under A trough
A: L-Sit (floor) with PVC on Shoulders
B: 4 point jump over PVC and legs (360°)
A: PVC Pipe 1 Joint – Drop
B: PVC Pipe catch as close to the floor (chest facing)
Jump Rope Tabata (30/10sec)
Movement Prep
Barbell Work – Deadlift to the Overhead Progression
- First Pull
- Second Pull
- Transition
- Power Position
- Jerk, Push Press, Snatch or Strict Press
Workout
modified workout „Garry Purdham“ as partner- or a single workout
31min AMRAP 31 Burpees 31 Double Unders (Double Hip Claps) 31 Push Press (42/30kg) 31 Box Jump Overs (60/50cm) 31 Hang Power Clean (42/30kg) 31 Front Squats (42/30kg) 31 KB Swings American Style (24/16kg) 31 Shoulder to Overhead (42/30kg) 31 Partner Abb Mat Sit Ups 31 Cal row 31 Partner Wall Ball Shots (9/7kg) Scaled weights 30/25kg bzw. 16/12kg
Stephan Contratti 
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