Warm up

Technik Clean and Jerk Langhantel

Technik Clean and Jerk Kettlebell

Kraft

Clean and Jerk mit der Langhantel

Metcon

12-10-8-6-4-2 Reps for Time

alternating Kettlebell Clean and Jerk

American Swings

Goblet Squats

into

500 m Row

T.C. 11 Min