4 sets of:
H. P. Snatch + P. Snatch
work up in weight
4 sets of:
1 P. Snatch
work up in weight
6 rounds of:
30 DU´s
15 P. Snatch (35/25kg)
10 target Burpees (6'')
- 12min cap -
Find max weight for:
Clean + below knee Clean
then 3x @ 90%
Work up to 5RM (add 1-5kg from last week).
4 rounds of:
1min ME cal row
1min ME Burpee BJ over (24/20'')
1min ME of: 10 pull ups + 10 WB (9/6kg)
1min ME cal Bike
1min ME of: 30 DU´s + 10 alt. DB-Snatches (22,5/15kg)
3x 10-12 DB rom. DL
rest 60sec.
3x 10 med ball rot. throws (each side)