10 sets of:
2 P. Snatch
start @ 50% and work up in weight
3 rounds of:
45sec. ME Bike
rest 15sec.
45sec. ME KB-Snatches re (24/16kg)
rest 15sec.
45sec. ME Box Jumps (24/20'')
rest 15sec.
45sec. ME KB-Snatches li (24/16kg)
rest 15sec.
6x 2 (add weight from last week - 1-5kg by feel)
rest 1-2min
Find max weight of 5 reps. (add weight from last week).
4 rounds of:
90 DU´s
15 pull ups
9 Hang Squat Cleans (60/40kg)
- 14min cap -
3 sets of:
8-12 stick crunches
je 20sec. Seitstütz (evtl. +Abd.)
je 8-10 palloff press (pro Seite)