Part A)

Power Snatch 

built up to a heavy single Power Snatch

3 Sec. hold in Catch Position

Part B)

Metcon

75 Power Snatch for Time  30/20 kg

EMOM 30 Double Unders (cap 30 Sek)

T.C. 15 Min

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After Class 

start mit leerer Stange. Nach  jedem Set Gewicht steigern min 2,5kg max 5 kg pro Runde

5 Overhead Squats  As long as possible

wenn Max erreict ist

5 Frontsquats As long as possible

wenn Max erreicht ist

5 Backsquats As long as possible

T.C. 20 Min