A. Snatchbalance

Fokus auf schnellen dive unter die Stange

B. Snatchcomplex

Every 90 sec. For 6. Sets

2 hang powersnatch + 1 Overheadsquat

A1. Dumbbell Walking Lunges 3 x 12-16

12-16 Dumbbell Walking Lunges
12-16 Dumbbell Walking Lunges
12-16 Dumbbell Walking Lunges

rest 30-60sec.

A2. One Arm Dumbbell Shoulder Press 3 x 6-12

6-12 One Arm Dumbbell Shoulder Press
6-12 One Arm Dumbbell Shoulder Press
6-12 One Arm Dumbbell Shoulder Press

rest 30-60sec.

B. Intervals

2 sets of:
60sec. Echo Bike
30sec. off
45sec. Echo Bike
30sec. off
30sec. Echo Bike
30sec. off
15sec. Echo Bike
2:30 off

A. Intervals

8 sets of:
2min on 2min off

1. AMRAP of:
6 DB-Thrusters @2x22,5/15kg
6 C2B
6 Burpees

2. AMRAP of:
15/12cal Echo Bike
12 Dual DB-Snatches @2x22,5/15kg
max DU´s in remaining time

A. Power Snatch + Below Knee Snatch 5 Sets

Power Snatch + Below Knee Snatch
Power Snatch + Below Knee Snatch
Power Snatch + Below Knee Snatch
Power Snatch + Below Knee Snatch
Power Snatch + Below Knee Snatch

B. Barbell Bulgarian Split Squat 2 x 5

5 Barbell Bulgarian Split Squat
5 Barbell Bulgarian Split Squat

rest 60sec. btw legs
controlled eccentric and big ROM (without losing core engagement)
Use 70% of last weeks weight.

C1. Barbell Bench Press 2 x 4

4 Barbell Bench Press
4 Barbell Bench Press

rest 60-90sec.
Use 70% of last weeks weight.

C2. Weighted Supinated Pull-Up 2 x 3

3 Weighted Supinated Pull-Up
3 Weighted Supinated Pull-Up

rest 60-90sec.
Use 30-50% of last weeks weight additonal weight.