Clean and jerk
Every 2:00 x 8
1 Clean pull
2 hang cleans
1 front squat
Functional building
3 Sets (1:1)
12 DB floor press (AHAP)
12 Hollow rocks
Work
Amrap 12
20 OHS 40/ 30
10 Burpees OTB
20 C2B
10 Burpees OTB
__________
Lifting
5 × 1 3-Position-Snatch
(every 2 Minutes)
Comfort zone
5 × 2 Snatch Balance (stay two to three seconds in the Squatposition)
Squat Stamina
5 × 5 Frontsquat
(31X1 Kadenz - 2 min between sets)