Fr. 30. Dez.
a) mobility
1:00 each
pass through
instep rotation stretch
handwalk
hollow hold / arch hold (30sec each)
b) power snatch warm up 5min
5-10 reps each
lands with bar overhead
behind the neck push jerks
high hang power snatch
hang power snatch
power snatch
c) power snatch 10min
build to a heavy double
d) conditioning 7min
CF Open 16.3
amrap 7
10 power snatches 35/25
3 bar muslce ups
e) gymnastic accessory 10min
30 shoot throughs