Warm up

Empty Barbellcycling

5 Deadlifts

5 DL + Shrug

5 Muscle Clean

5 Power Clean + Pause im Catch

Strenght / Kraft 

15 Min for 1RM Complex:

1 Clean Pull

1 Power Clean

1 Hang Power Clean

Metcon 

3x 2 Min Amrap 1:30 Rest

10 Deadlifts

10 Burpee over Bar

Gewicht =  1RM vom Complex

Finisher 

Tabata Plank Walkups