Freitag 13.01.21

Freitag

COMPETE

4x

AMRAP 5Min 2 Min Rest  
10 Thrusters 
10 Bar Facing Burpees
10 Power Cleans 
10 Bar Facing Burpees
10 Hang Power Snatches
10 Bar Facing Burpees

[Kilos = 40/30]

Train 

4x

AMRAP 5Min 2 Min Rest  
10 Thrusters 
10 Bar Facing Burpees
10 Power Cleans 
10 Bar Facing Burpees
10 Hang Power Snatches
10 Bar Facing Burpees

30/20 kg 

Beginner 

4x

AMRAP 5Min 2 Min Rest  
10 DB Thruster  
10 Burpees over DB 
10 DB Cleans  
10 Burpees over DB
10  DB Snatch 
10 Burpees over DB 

10/8 kg DB 

AFTER CLASS

Snatch & Strict Pullup
3 Reps @ 40% 1RM
3 Reps @ 50% 1RM
3 Reps @ 60% 1RM
3 Reps @ 75% 1RM
3 Reps @ 75% 1RM
2 Reps @ 80% 1RM
1 Rep @ 85% 1RM
1 Rep @ 88% 1RM
1 Rep @ 88% 1RM

do 5 Strict Pullups between Snatch Sets