5 sets of:
P. Snatch + H. Snatch + TNG Snatch @ 80-85%
12min AMRAP of:
8 Front Squats (70/47,5kg)
12 pull ups
16 BJ (24/20'')
EMOM for 10min
1 Snatch @ ~90%
(goal: no fails --> wenn nötig nach Tagesform anpassen)
5, 3, 1, 3, 5
start @ 75% and work up by feel
4 sets of:
1min ME Bike
1min ME "Cindy"
1min ME Alt. DB-Snatches (30/20kg)
rest 1min
3 sets of:
8-10 chinese KB rows (pro arm)
15 face pulls
rest 60sec.