24.4.14

Skill:
3x3 Skin the Cat
3x max hold Front lever
5 min Handstand üben

AMRAP 10 min.
-10 pullups
-15 ground to overhead anyway 45/30 kg
-20 Wallballs 9/6 kg


Weightlifting:Front Squat
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
3 Sets of 3 Reps @ 80%

Snatch Pull
3 Sets of 2 Reps @ 95%

Power Snatch
1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 75%
3 Sets of 1 Rep @ 80%

Snatch Pull to the Knee + Snatch
1 Set of 2 Sn.Pu.Kn. + 1 Sn. @ 60%
1 Set of 2 Sn.Pu.Kn. + 1 Sn. @ 70%
5 Set of 2 Sn.Pu.Kn. + 1 Sn. @ 80%

Behind the Neck Snatch Grip Push Press + Overhead Squat
3 Sets of 3 B.N.Sn.Gr.P.Pr. + 3 Oh.Sq. @ 75%