Training am 02.03.2018

Warm up:
a)5min stretch

b)6 min Amrap
10 Kettlebell Deadlift
10 Box jumps
10 pushups

Strength:
Benchpress
Establish 1RM
TC: 8min
Then do this ladder, not for Time
10reps @60%
8 reps @ 70%
5 reps @ 80%
2 reps @ 90%

WODA:
Amrap 7min
9 Dumbell deadlifts
12 Frontracklunges

Every Min 5 Burpees over dumbell
Start with burpees

Rest 5 MIN

Amrap 7 Min
9 db cleans
6 shoulder to overhead w. Dumbell

Every Min 5 Burpees over dumbell
Start with burpees

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Alternating for 18.2 open WOD
When you doing the open WOD, you skip the strength part;
Take your time and do a solid Clean warmup;
And work to a moderate weight in Squat Clean or Power Clean

Open WOD 18.2
1-2-3-4-5-6-7-8-9-10 for Time
Dumbell Squats 22,5kg/15kg
Bar facing Burpees

18.2A
1 rep max clean

Total TC: 12MIN