A. Snatch 8 x 2

2 Snatch
2 Snatch
2 Snatch
2 Snatch
2 Snatch
2 Snatch
2 Snatch
2 Snatch

B. Front Squat 3 x 6-8

6-8 Front Squat
6-8 Front Squat
6-8 Front Squat

@RPE 8-9, but start first set in first week a little bit more conservative

C1. Shoulder Press 3 x 4-6

4-6 Shoulder Press
4-6 Shoulder Press
4-6 Shoulder Press

rest 60-90sec.
@RPE 8-9, but start first set in first week a little bit more conservative

C2. Weighted Pull-Up 3 x 4-6

4-6 Weighted Pull-Up
4-6 Weighted Pull-Up
4-6 Weighted Pull-Up

rest 60-90sec.
@RPE 8-9, but start first set in first week a little bit more conservative

A. Lateral Box Step Down 3 x 6-10

6-10 Lateral Box Step Down
6-10 Lateral Box Step Down
6-10 Lateral Box Step Down

with controlled eccentric.
rest ~30sec. btw legs

B. Intervals

5 sets of:
90sec. on 30sec. off
AMRAP of:
40m Farmers walk (10m there and back)
8 Push Ups
max cal Row in remaining time

A. Endurance Mixed Zones

Every 2min for 20min (10 alt. sets):

1. 1:20 Bike for cals

2. 1:20 Row for cal

@20:00
work at Zone2 Intensity for 20min
switching between
A: 1min Row @20-22spm
B: 1min Bike
100m Run
A: 1min Bike
B: 1min Row @20-22spm
100m Run

A. Clean pull

Technik im cleanpull

1. floor - knee
2 around knee
3. hang - high hang

B. Block squats

6 Sets

6 concentric squats from boxes