22.5.14

Tire Flip

15-12-9-6
Ring dips
Pullups
Hang Clean 60% 1RM

Weightlifting:
Explosivität!

Sprint
6 x 30m

High Box Jumps
15x1 Jumps

Wide Stance Straight Leg Good Morning 
3 Sets of 4 Reps

Jerk from Rack
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%
5 Set of 3 Reps @ 85%

Vertical Jump with Bar Above Knee with Snatch Grip 
3 Sets of 3 Reps @ 50%

Hang Snatch
5 Sets of 1 Rep @ 75%