Fitness

Part I – Weightlifting

5 – 5 – 5 strict OH-Press

3 – 3 – 3 Front Squats

1 – 1 – 1 Hang Clean

Part II – Conditioning

1,5 Tabatas (12 x 20 Sek Arbeit, 10 Sek Pause)

A – Kettlebell Swing #24/16kg

B – Burpees

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Performance

Part I – Weightlifting

5 – 5 – 5 Behind-the-Neck Push Press

3 – 3 – 3 Overhead Squats

1 – 1 – 1 Hang Snatch

Part II – Conditioning

1,5 Tabatas (12 x 20 Sek Arbeit, 10 Sek Pause)

A – Kettlebell Swing #28/20kg

B – Burpees

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Competition

Part I – Weightlifting

5 – 5 – 5 Behind-the-Neck Push Press

3 – 3 – 3 Snatch Balance

1 – 1 – 1 Hang Squat Snatch

Part II – Conditioning

1,5 Tabatas (12 x 20 Sek Arbeit, 10 Sek Pause)

A – Kettlebell Swing #32/24kg

B – Burpees