Samstag

Oly Kurs

 Warm up 

Technik Snatch

Snatch Training 

Complex Beginner:

Power Snatch +Hang Power Snatch + Overhead Squat

Complex Fortgeschrittene:

Squat Snatch+Hang Squat Snatch +Overhead Squat

Teamwod

warm up

Technik Thruster

Kraft: 

12 Min um dein 1 RM Thruster zu finden

Metcon: 

Teams of 2 (jeder hat seine eigene Hantel)

16 Min Amrap

A)

5 Runden auf Zeit

20 Thruster 40% vom 1 RM  (1 Work 1 Rest)

20 lateral Burpee over Bar (1 Work 1 Rest)

into

Amrap

12 cal Bike (1 Work 1 Rest)

7 Syncro Boxjumps / Stepups