Every 2min for 10min

ME Ring- or Bar-Muslce-up

Tabata This!

1. Dips
2. Pull ups

8* 40sec on/ 20sec off

1. Plank hold
2. One Arm KB Farmers Hold

3 rounds:

12 Rotator Cuff Isolaters
20 Band pull aparts

2RM Power Snatch

Find max weight for 2 Power Snatches (no TNG needed) in 12min

Snatch-Complex

5 sets of:
P. Snatch + H. Snatch + OHS @ ~90% of 2RM P. Snatch (wenn die Hocke stabil genug ist)

Snatch EMOM

10min EMOM
4 TNG P. Snatch + 4 OHS (unbroken)

Snatch complex

Every2min for 4 sets do
1. 1 snatch pull + 1 snatch high pull + 1 muscle snatch
2. 1 snatch pull + 1 snatch high pull + 1 power snatch
3. 1 snatch pull + 1 snatch high pull + 1 snatch

Seated boxjumps

Do 7x3 seated boxjumps

Row and Bike

3* Complex

Bike
3rounds:
10sec hard pace
20sec recovery pace
10sec hard pace
20sec recovery pace

2min rest

Row
3rounds:
10sec hard pace
20sec recovery pace
10sec hard pace
20sec recovery pace

2min rest

Spine mobility

Exersises for lower and upper back