21.8.14

Strength: bent over barbell row 3x8

Während 30 min:
In 3 min:
-15 burpees
-15 wall ball 20/14
3 min Pause, dann
in 4 min. 
-15 burpees
-15 wall ball 20/14
-15 power snatch 45/30kg
Pause 4 min, dann
in 5 min
-15 burpees
-15 wall ball 20/14
-15 power snatch 45/30kg
-15 hand release pushups
5 min Pause, dann
in 6 min. 
-15 burpees
-15 wall ball 20/14
-15 power snatch 45/30kg
-15 hand release pushups
-15 front squats 45/30kg

Weightlifting:
- Snatch Technik
- Overhead Squat 3x2 80% 1RM Snatch
- Snatch balance 5x3 60-80% 1RM Snatch
- Hang Snatch 5x1 80-90% 1 RM Snatch
- Snatch: go for 1RM