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
