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A) Technique: Clean & Jerk
Barbell – Cycling:
Alle 2min, für 4 Sets (mit steigendem Gewicht):
5 Hang Muscle Clean + 3-5 Press
3 Hang Power Clean + 3-5 Push Press
3 Hang Squat Clean + 1-2 Push Press
2x 1 Hang Squat Clean + 1 Jerk
Refer: 25.11.
B) Conditioning:
„Short 24.1“
15 DB Snatch* (Arm 1)
15 lateral Burpee over DB
15 DB Snatch (Arm 2)
15 lateral Burpee over DB
12 DB Snatch (Arm 1)
12 lateral Burpee over DB
12 DB Snatch (Arm 2)
12 lateral Burpee over DB
9 DB Snatch (Arm 1)
9 lateral Burpee over DB
9 DB Snatch (Arm 2)
9 lateral Burpee over DB
*22.5/15, 15/10, 12.5/7.5
