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