In 10min:
Muscle Snatch T&G/HOOk-In -MTR- 3-3-3-3-3
In 20min:
Block Snatch High Pull from the patella with 2-3sec pause at the Top: -MTR- 5-5-4-4-3-3-2-2
In 5min:
3x30sec each
Hollow Rock
Arch Rock
Hollow Roll (R, R then L,L)
Handstand 3x20sec
In 15min:
Rowing
4min Warm Up
10x 20sec On & 10sec Active Recovery
4min Cool Down
