Ma 16.04. BS

WU) 10’+ 10′

1rd, sets of 10 total reps each: Spider Man walk, Cossack Squats, Front kick+ Back kick

3rds, sets of 5 reps: Hang Power Snatch, Good Morning, Bent Row underhand grip, Snatch Balance- increase depth slowly, OHS


5rds, E2M: 3 position snatch, work up to max. weight


A) 20’

Back Squat, find 5RM with 5 sets


B) 20’

Strict chinup 3×8
RDL 3×10 find 10RM
3 supersets of 20 Calf raises off plank/ plate pile+ 10/10 Banded ankle dorsiflexion