A. Below Knee Snatch 8 x 2

2 Below Knee Snatch
2 Below Knee Snatch
2 Below Knee Snatch
2 Below Knee Snatch
2 Below Knee Snatch
2 Below Knee Snatch
2 Below Knee Snatch
2 Below Knee Snatch

B. Front Squat 3 x 6-8

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

Work up slightly from last week and all 3 sets at the same Intensity of RPE 8-9

C1. Shoulder Press 3 x 4-6

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

rest 60-90sec.
Work up slightly from last week and all 3 sets at the same Intensity of RPE 8-9

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.
Work up slightly from last week and all 3 sets at the same Intensity of RPE 8-9

A1. Strict Pull-Up 3 x 8-15

8-15 Strict Pull-Up
8-15 Strict Pull-Up
8-15 Strict Pull-Up

A2. Strict Handstand Push-Up 3 x 8-15

8-15 Strict Handstand Push-Up
8-15 Strict Handstand Push-Up
8-15 Strict Handstand Push-Up

B. MetCon

12min AMRAP of:
12 DB-Front Squats @2x22,5/15kg
12 T2B
12 Burpee over DB´s

A. Snatchbalance

Fokus auf schnellen Dive unter die Stange

B. Snatch

Every 90 sec.

2 hang powersnatch + 1 Overheadsquat