KRAV WORK | AMRAP 3×6

Intro:

• Wärme dich vor jedem workout gut auf!!!
• 3 Übungskomplexe á 6 min.; zw. den Komplexen ca. 1 min. Pause
• die Pausen innerhalb der 6 min. so kurz wie möglich halten
• KB = Kettlebell; AMRAP = As Much Reps/Rounds As Possible

Equipment:

• Kettlebell 
• evtl. eine Matte/Unterlage

Übungen:

1. Komplex (not dominant + dominant side):

• burpee with jump

• KB one hand deadlift

• KB dead clean with switching hands, rotation (90°) & press

• KB clean with rotation (180°)

• rotation (90°) to starting pos. + KB back to the ground

• KB staggered row
• KB staggered dead clean & press
• KB staggered one hand swing with switching hands and foot position
• KB staggered clean
• KB back to the ground

3. Komplex:

• squat + jump back to 4 point crawl position 

• "jump" with hands forward into push up & back

• jump into deep squat

• "walk" into kneeling pos. and back to deep squat

• stand up