Trainer Warm Up 10 Min.

Strength: Andi´s Squat Medley (20 Min.)

All Squats will be done with the same weight. You choose the weight. Go heavy, close to a 10RM OHS.

Competition:60/42,5kg Fitness: 42,5/30kg RX+:70/47,5kg

10 OHS Unbroken

Rest 1 min.

20 Front Squats Unbroken

Rest 2 Min.

30 BackSquats Unbroken

„WOD“ (Comp. Train. 22.12.2014)

21 Power Snatch, 42,5/30//30/20kg
21 Burpees
21 Pull-Ups
15 OHS, 42,5/30//30/20kg
15 Burpees
15 Pull-Ups
9 Squat Snatch*, 42,5/30//30/20kg
9 Burpees
9 Pull-Ups

Fitness: Power Snatch+ OHS is acceptable.

Score: Time Time Cap.: 12 Min.

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