Fr 27. Okt
a) mobility 4min
1:00 each
samson stretch
scorpion
hand walk
kneeling lat stretch
b) warm up 5min
on every 2:30 x 2
10 good mornings (empty bar)
10 snatch grip behind the neck press
10 ring rows
remaning time bike/ski
c) power snatch 10min
on the 2:00 x 5 sets:
2 power snatches @ 85-90%
use same weight across
d) conditioning 12min
4 rounds for time
12/10 cal bike/ski
12 power snatches 40/30kg
12 pull ups