Mo 4. Mrz
a) mobility 3min
1:00 each
elbow instep rotation
hand walk
scorpion
b) warm up 5min
5 db deadlifts (arm 1)
5 down ups
5 db deadlifts (arm 2)
5 down ups
5 db swings (arm 1)
5 down ups
5 db swings (arm 2)
5 down ups
5 db snatches (arm 1)
5 burpees
5 db snatches (arm 2)
5 burpees
c) conditioning 15min
OPEN 24.1
for time
21 db snatches (arm 1) 22.5/15kg
21 burpees
21 db snatches (arm 2)
21 burpees
15 db snatches (arm 1)
15 burpees
15 db snatches (arm 2)
15 burpees
9 db snatches (arm 1)
9 burpees
9 db snatches (arm 2)
9 burpees
*2 heats for registered athletes. for all others:
d) bench press 12min
on every 3:00 x 3
3 bench press @ 78%