17.05.2017

1)

Overheadsquats or Frontsquat

Find your daily 2 RM

 

2)

EMOM 12

Min 1: 12 KB Front Rack Lunges

Min 2: 12 Def. Pushups

Min 3: 12 KB Front Rack Squats

Min 4: 40 Seconds Plank Hold

 

°°°°°

 

Advanced

1)

Snatch + Hang Snatch + OHS

Find your daily 1 RM

3 x 2+2+2 80%

 

2)

Paused Power Clean + Paused Power Jerk

3+3 - Build to a heavy but perfect set

 

3)

Power Clean + Split Jerk

3+3 - Build to a heavy but perfect set

 

4)

TnG Power Clean + TnG Split Jerk

3+3 - Build to a heavy but perfect set

 

5)

3 Sets

20 KB Front Rack Lunges

Rest as needed

20 Double KB Swings

Rest as needed

10 DB strict Press

Rest as needed