24.7.14

Skill: 
5 x 10" ring support
3 x 3 Skin the cat

Auf Zeit:
4 Bar Over Burpees
4 Clean and Jerks
8 Bar Over Burpees
8 Front Squats
12 Bar Over Burpees
12 Front Squats  

3 min. Pause

Auf Zeit:
12 Front Squats
12 Bar Over Burpees
8 Front Squats
8 Bar Over Burpees
4 Clean and Jerks
4 Bar Over Burpees

Beginner: 15-25kg
Fitness: 40/30kg
Sport: 60/40kg


WEIGHTLIFTING:
Clean Press + Front Squat
3 Sets of 3 Cl.Pr. + 2 F.S.

Power Clean
1 x 3 Reps @ 50/60%
2 x 3 Reps @ 70%
3 x 1 Rep @ 80%

Split Jerk
5 x 2 Reps

Clean 1. Pull
3 x 2 90%

Clean & Jerk
5 x 1 Rep