Di 12. Dez
a) mobility 4min
1:00 each
elbow instep rotation
scorpion
hamstring stretch on box
calf stretch
b) warm up 5min
on every 2:30 x 2
10 good morning (empty bar)
10 snatch grip behing the neck press
10 step ups
remaining time row
c) power snatch 10min
work up to a heavy set of
5 touch and go power snatches
d) conditioning 19min
4 rounds
amrap 4min
500/450m row
25 box jumps 60/50
max power snatches 40/30kg
1min rest