Training Do. 27.09.2018

WarmUp:        20-20-20-20

• 10min Burgener WarmUp
  • Round 1 with PVC
  • Rest of time with empty barbell

https://www.youtube.com/watch?v=mWffzvDGeg4

Strenght:

• Snatch Complex
  • 10min built to heavy max
  • Power Snatch + Snatch Balance + Hang Squat Snatch
  • Beginner: use PVC bar and focus on technique

• Weighted Pull Ups Strict
  • 10min time
  • Sets of 4 reps
  • Increase weight for every set but only if 4 reps were successful
  • Chin over bar

WOD:

„Hang Man”

• 15min AMRAP
  • 21 Double Unders
  • 15 Pull Ups – Advanced: do 3 bar muscle ups instead / Beginner: Pull Ups with elastic band
  • 9 Hang Power Cleans (40kg / 20kg)

AFTER PARTY:            4x 10reps of GHD Sit ups or Med Ball Sit Ups on floor