Di. 6. Dez.
a) mobiltiy 4min
1:00 each
warrior squat
scorpion
down dog and seal
snatch grip shoulder rotation
b) warm up 5min
4 rounds
5 push ups
10 sit ups
15 squats
c) hang power snatch 12min
on the 2:00 x 6 sets:
1. 3 reps @ 75%
2. 2 reps @ 78%
3. 2 reps @ 78%
4. 2 reps @ 83%
5. 1 reps @ 86%
6. 1 reps @ 86%
d) conditioning 20min
amrap 20min
5 burpees over the bar
10 sit ups
15 squats
every 4 min (starting at 0:00)
15 hang power snatches 30/25