27.3.14

Skill: Tuck- / Front lever 

Strength: 5 Rope climbs oder 5x3 Pullups

5 Runden auf Zeit
15 kettlebell swing 
10 burpees
5 box jumps


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

Snatch Pull 
3 Sets of 2 Reps @ 90%

Power Snatch
1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 75%
5 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%
3 Set of 2 Sn.Pu.Kn + 1 Sn. @ 80%

Snatch Grip Push Press + Overhead Squat
3 Reps of 3 Sn.Gr.P.Pr. + 3 Oh.Sq. @ 75%*
*Percentage based on Snatch 1-RM